27 Jul 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
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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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