08 Apr Lisa Guggisberg-Week 3 of 5/30/15 RPS/Ft. Meyers Meet Prep-Squats and Deadlifts.

I am currently getting ready for the RPS Redemption/XPC Qualifier on May 30, 2015 in Fort Meyers, FL.  I am staying at the 114lb weight class but going in wraps for the first time. 

I had a rough squat and deadlift session this week.  My squat form was off this week.  I was moving super slow, constipated turtle slow, couldn’t get tight and I kept pitching forward on my squat.  The weight felt light, but form was absolute shit.  I had to talk myself off the ledge a couple times from having a complete come-apart and throwing plates.  On the bright side I’ve learned from past training cycles that a shitty training session isn’t always a bad thing.  Bad days have taught me how to correct the issue or at least make a plan to correct the issue and move on. Every session isn’t going to be perfect. Not to mention that every meet isn’t going to be perfect either.  However, if you’ve learned how to deal with a crap day maybe you won’t panic and shit the bed when it’s a less than ideal meet day. For Type A people like myself, I’ve had to learn and understand that there are things beyond my control. How you deal with the situation can make a difference.  I am not saying a positive approach will fix everything, but it might give you some lubrication to help with the pain.

I  squat and deadlifting on the same day and have been doing this for a while.  It fits into my busy schedule and it conditions me for meet day.

SQUAT/DL WARM UP

McGill big 3

• Rolling planks 3×20
• McGill crunch 3×20
• Birddogs 3×20

McGill Pull ups 3×10

Goblet squats 2×20

Piston squats 2×20

Squat Work

Working up to 75%

45lb bar 2×20

95×5

135×5

155×3

185×3

215×1

225 4×3

Deadlift Work

Working up to 75%

Bar 2 x20

135 x5

155×3

185×3

225×3

255 4×3

Finished off with pause squats 3×6 at RPE of 8.

Sumo stance RDL’s 4×8 @ 135.

Walking lunges 200 meters.

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Lisa Guggisberg

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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