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