Lisa Guggisberg-Week 1 Pre-contest

I am currently in pre-contest mode getting ready for my first raw meet in over a year. 

First week of meet prep and things are feeling really good.

Squat/DL work

Warm up:

  • McGill Big 3
  • Goblet squats
  • Empty bar 2 x 15

Squat work:

Worked up to 70% of max

  • 95 x 5
  • 135 x 5
  • 155 x 3
  • 185 x 3
  • 215 x 2
  • 255 x 1
  • 265 x 3 x 2

Deadlift work:

Worked up to 70% of max

  • 135 x 5
  • 225 x 3
  • 255 x 2
  • 285 x 3 x 2

Accessory work:

  • Bulgarian split squats 3 x 15
  • Walking lunges 3 x 200 meters
  • Single Leg good morning 3 x 15

Bench Work:

Warm up:

  • Single arm KB Swing
  • McGill Big 3
  • Band pull a parts
  • Bar 2 x 15

Work:

Competition grip

  • 65 x 5
  • 95 x 5
  • 115 x 5
  • 135 x 5

Accessory work:

  • Close grip bench 3 x 5 to a 2 board RPE 7
  • Incline DB press 3 x 10 with pause at bottom
  • DB Skull crushers 3 x 15
  • Dips 3 x 20
The following two tabs change content below.
Avatar photo
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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!