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.


Wednesday Bench Work

Warm up:

Single Arm KB Swings

Front/Side Raises with 5lb plate


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.




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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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