Lisa Guggisberg- Week 3 MEAT Prep Squats and Deadlifts

I am about 3 weeks out from the RPS US Open in San Diego, CA where I will be competing in the 114 weight class in wraps.


Deload Week

Friday Cardio & Accessory Work

McGill pull ups 5×10

Lat pull downs 4 x 12-15

Low Rows 4x12x15

Hammer Strength High Row 4x 12-15

Double Overhand Barbell row with pause at top 4×12


Dumbbell Side raises 4 x 15

Overhead barbell press 3×15

Landmine Single arm press 4×12

Dumbbell flys 3×20 sub set with front plate raise


Stairmaster 15 mins. With alternating intervals.

Saturday Squats/Deadlifts

Warm up:

  • A billion sets of McGill Big 3
  • Goblet Squats

Squat Work:

Pulled out the cambered bar.

Bar 2×10

100 x 5

120 x 3

140 x 3

185 x 5

Deadlift Work:

135 x 5

165 x 3

185 x 5

Accessory work:

Bulgarian split squats 3×15

1 arm KB Swings 4×20 (each arm)

Walking lunges 4 x 20 each leg

Stir the pots x 200

I’ll go heavier this weekend taking openers and projected second attempts.



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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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