18 Mar 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]

Bench work from tonight. 3×3 at 80%. Followed up with 2 board work for 3×2. #1020Life #PowerRackStength #teamPRS #meatprep #Inzer #girlswhopowerlift #bench #rpsusopen

A post shared by Lisa Guggisberg (@mrsgoogs) on Mar 16, 2016 at 4:58pm PDT

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.