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. 


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.


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.

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A self-proclaimed former high school band nerd turned meathead nerd, Lisa has been coached and mentored by Brian Carroll using 10/20/Life principals for 3 years. She started CrossFiting in 2006 but gave that up after realizing all she wanted to do was squat, bench and deadlift heavy. She now competes as a raw and multi-ply powerlifter in the 114 and 123 weight classes. Lisa has All-Time top 10 totals in both raw and multi-ply in her respective weight classes with a raw pro total of 936 lbs at 114 and a pro 1118 lb multi-ply pro total at 123 and 1090 lb multi-ply total at 114. She is currently ranked the #1 female multi-ply lifter at 123, #2 at 114 multi-ply female and #3 raw with wraps. Lisa has a B.A. in Political Science and a Masters in Public Administration, but hates politics and political debates. She is a mom of two, a firefighter wife and has worked as a full time litigation paralegal for almost 20 years.
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