Lisa Guggisberg- Week 1 RPS US OPEN MEAT PREP-BENCH AND FLUFF

I am currently 5 weeks out from the RPS US Open in San Diego, CA where I will be competing at 114lb raw with wraps.

[wa-wps]

Wednesday Bench Work

Warm up:

Single Arm KB Swings

Front/Side Raises with 5lb plate

Work:

Bar 2 x 10

95 x 5

115 x 3

135 3×3

Really focusing on the cues Paul Key gave me on my set up.  I was able to take the hand off without retracting my shoulders which is something I’ve been fighting to correct.

Finished up with 3×3 at 185# to a 2board

Explosive push up 10×10

McGill pull ups

Stir the pots x 200

McGill Big 3

Friday Bi’s and Tri’s Fluff and Buff

Hammer curls 4×12

Cable curl 4 x to failure with partial reps

Push downs 4 x to failure with partial reps

Driggers press 4×15

Weighted dips 3×20

McGill big 3

Diet Update:  I am still working with IFBB Pro Joel Thomas. I didn’t go too far off the reservation after the Arnold weight cut knowing I had the US Open right around the corner.  We reset after the Arnold and added in a 10pm fat meal of beef, kale, fish oil.  It’s fucking gross.  I stood over the kitchen sink every night gagging and hoping I didn’t vomit beef and kale into the sink.  I was pretty happy when Joel pulled the beef after a week and gave me a lean protein and 1tbsp of fish oil at 10pm.  I am currently sitting at 123lbs.

102030Sale

 

 

The following two tabs change content below.
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

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!