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Lisa Guggisberg: Week 1 Pre-contest-Women’s 2018 Pro Am

Week 1 of Pre-contest for the Women’s Pro-Am in April is in the books.  My body weight is still lower than I’d like it to be but now that I am more consistent with my diet it is slowing going back to where it needs to be.  I weighed in at a whole 112lbs on Saturday.

Saturday Squat/Deadlift – 

Warm-up:

  • McGill Big 3
  • Goblet Squats
  • Bar 3 x 5

Squat Work:

  • 145 x 5
  • 195 x 3
  • 215 x 2
  • 255 x 3 x 2 (70%)

Deadlift Work:

  • 225 x 5
  • 255 x 3
  • 285 3 x 3 (70%)

Accessory Work:

  • Split squats
  • Single leg RDL
  • Leg extensions 3 x 12
  • Leg curl 3 x 12
  • Walking lunges 3 x 200 meters

Wednesday Bench Work

Warm up:

  • McGill Big 3
  • Single arm KB swings
  • Bar 2 x 10

Work:

  • 95 x 2 x 5
  • 115 x 3
  • 135 x 3 x 3

Accessory Work:

  • Close grip press 3 x 3
  • Incline DB Press 3 x 12
  • Cable Pushdowns 3 x 15
  • Hammer Curls 3 x 12
  • Dips 3 x 20
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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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