29 Dec Lisa Guggisberg: Week 1 Pre-Contest-Arnold Prep

I am currently in pre-contest mode for the 2017 XPC Finals at the Arnold.  I am planning on doing the Arnold equipped and then the Women’s Pro Am raw. 

[wa-wps]

315# for a dub. Heaviest I've gone raw since my last raw meet in April. I'll forever be a turtle ????with speed. Wearing new #Inzer Black Beauty knee wraps. Throwing on the gear this weekend for #Arnoldprep. This will be the lightest body weight and strongest I've come into meet prep after offseason thanks to @tuckerloken. #inzer #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #TeamPRS #powerlifting #PowerRackStrength #captainjacked #1020strong #ladiesofPRS #girlswhomultiply

A post shared by Lisa Guggisberg (@mrsgoogs) on Dec 27, 2016 at 6:31am PST

@googs_firestrong decided to destroy my shoulders today with this 3 part sub-set to hit entire shoulder head. I've been hitting rear delt a lot for accessory work to help my bench. #inzer #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #TeamPRS #powerlifting #PowerRackStrength #captainjacked #1020strong #ladiesofPRS #girlswhomultiply

A post shared by Lisa Guggisberg (@mrsgoogs) on Dec 29, 2016 at 12:38pm PST

Saturday Squat/Deadlift

Warm up:

• McGill Big 3
• Goblet squats
• bar 3 x 5

Worked up to 315# raw with light wrap for 3 x 2.

This is the heaviest I’ve gone raw since my last raw meet at the US Open in San Diego, CA in April.

Deadlift:

Worked up to 275# sumo defict off 2 inch blocks for 3 x 3.

Thursday Bench Work

Warm up:

• Single arm KB swing
• front/side raises

Banded raw work to 2 board: Worked up to 165# for 3×2

Shirt on (Inzer SDP in blue fabric)

Worked up to 3 x 2 at 235# to 3 board.  Still breaking in new shirt so we’ll keep the boards high until shirt is broken in more.

Accessory work:

Hammer Strength shoulder press 4 x 12-15

Cable side raises 4 x 12-15

Giant subset of:

• Cable rear delt
• Incline DB front raises
• Chest supported DB side raises

I’ll be heading out to Team Samson this weekend and put some gear on and get some time under the mono.