11 May Lisa Guggisberg-Week 2 Offseason-Squats and Deadlifts

I recently competed in the RPS US Open in San Diego, CA where I totaled 903 at 114lbs raw in wraps. I am currently in offseason and planning on doing a multiply meet sometime this fall/winter.

[wa-wps]

Chronicles of a multiply newbie: 405 off the floor easy, pulling those hips through, not so easy. Little too much gear for me. It's all a learning process. ————————– #inzer #1020L #1020Life #tentwentylife #PRS #girlswhopowerlift #114weightclass #TeamPRS #PowerRackStrength #captainjacked #gearwhore #multiply

A post shared by Lisa Guggisberg (@mrsgoogs) on May 7, 2016 at 9:46am PDT

 

Saturday Squat and Deadlift

Warm-ups

• McGill Big 3
• Goblet Squats

Squat Work

Bar 60# 2×10

110 x 5

150 x 3

200 x 2

240 x 1

290 x 1 Power Pant Briefs on

310 x 1 LUP on straps down

330 x 1 LUP straps up

380 x 1 x 2 LUP straps up

Things to work on:

• Standing it up straight out of the rack
• Wider stance
• Sitting back into the suit-biggest problem right now.

Trying to remember advice Paul Key and Adam Driggers gave me which is while in gear exaggerate everything I would do normally raw such as sitting back more on squat and tucking and flaring the elbows on the bench.  Brain gave some great cues for squat as well, hips, sit back, knees. Treat it like a KB swing.

Deadlift Work

135 x 5

225 x 3

315 x 1

365 x 1 Super hard time pulling hips through. Pushing glutes as tight as I could but gear wouldn’t let me pop those hips through.

405 x 1 Fast off floor but again gear wouldn’t let me pop those hips through.

Did a few pulls in sumo stance but switched back to conventional after loosening suit a little. I can get a much better leg drive and tighter set up conventional.  Thinking that pulling in the LUP may be too much for me.  If I can get into a Fusion DL suit it might be a better option for me.

Things to work on:

• Tighter set up
• Pulling bar back into me
• Glute work, glute work, glute work.  Gotta lock it out for it to count.