Lisa Guggisberg- WEEK 2 MEAT PREP RPS US OPEN-Squats & Deadlifts

I am currently getting ready for the RPS US Open in San Diego, CA where I will be competing at 114lbs raw in wraps.  I am about 4 weeks out.

[wa-wps]

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Saturday Squats and deads

Warm up

McGill Big 3

Goblet squats

Squat Work

Bar 2 x10

135 x 5

185 x 3

225 x 2

275 x 1

325 2×2 (85%)

Paused Squats: 5×3 at 225

Accessory Work:

Bulgarian split squats 3 x15

Stir the pot x 200

Made some minor tweaks with head position on squats.  I was driving my head too far back and up causing a curve in my cervical spine which caused a bad pull down the entire posterior chain.  Put my head in a more neutral position and felt much better.

Deadlift Work

ALL SUMO STANCE

135 x 5

185 x 3

225 x 3

275 x 2

300 2×2

Surprised at how easy the 300# felt.  Brian decided to have me pull sumo for the next couple of weeks. I am a conventional puller so 300# was a sumo PR for me.

Deficit Deads (Conventional stance off 2 inch blocks)

265# 3×5.

These felt great.  Fast and lots of leg drive.

Deload this week.  I focus on hip mobility and working on my IT bands as they are pretty angry at me.

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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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