
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 competingĀ 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.Ā 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:Ā 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.Ā We reset after the Arnold and added in a 10pm fat meal of beef, kale, fish oil.Ā It’s fucking gross.Ā I stood over the kitchen sink every night gagging andĀ hoping I didn’t vomit beef and kaleĀ into the sink.Ā I was pretty happy when Joel pulledĀ the beefĀ after a week and gave me a lean protein and 1tbsp of fish oil at 10pm.Ā I am currently sitting at 123lbs.
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