Second week of meet prep and handling the volume pretty well.  No idea what body weight is at right now. Weight is not a concern this meat prep.  I can however visibly see where I am tightening up from keeping the diet at 100%.  Not sick of chicken and rice yet. Talk to me in about 8 weeks though. You can get pretty creative trying to make chicken and rice not taste like chicken and rice.  All part of the game though.  Tasting a win on the platform tastes way better than any fucking cupcake ever.

Saturday Squats

Warm up

McGill Big 3

Goblet squats


Bar 2 x 20

95 x 5

135 x 5

185 x 3

215 x 3

225 x 1

265 3 x 2

Accessory work

Paused squats 3×6 @ 205#

Paused front squats 3 x 6 @ 135#

Bulgarian split squat 3×15

One leg KB Goodmornings 3×15

Tuesday Bench

Warm up

Banded pull a-parts

Front/side raises


Bar 2×10

65 x 5

95 x 3

115 x 3

135 3×2

Accessory work

Close grip working up to top set of 3 @ 125#

Close grip to 3 board working up to top set of 3 @ 160#

Weighted dips 3×20

Skull crushers 3×15

Weighted pushdowns 4×12

Hammer curls 3×15

Thursday Deadlift

Warm up

KB Swings 3x 10

McGill Big 3


135 x 5

155 x 5

185 x 3

225 x 3

255 x 2

270 3 x 2

Accessory work

Deficit pulls 3×3 @ 245#

McGill Pull ups x 50

Barbell rack row with pause 3×10

Heavy barbell shrug 3×10

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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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