27 Aug Lisa Guggisberg Week 4 of MEAT PREP- Getting Out of My Comfort Box
I am currently getting ready for the October 3rd RPS meet in Fort Myers, FL. I am not cutting weight and going in the 123lb weight class with wraps.
WORK. That’s all I can say about this week. I came to realize this week I need to stop being a pussy, get uncomfortable, put my head down and just work. I have always chosen correct form over weight as it should always be, but I am also realizing I am being a sandbagger. I can move more weight with proper form, I just gotta have to understand it will be hard, it will be work and not every rep is going to feel like I hit the sweet spot on the bat and smoked a home run. It’s time to stop trying to be perfect while sacrificing potential strength, and start working fucking smarter and stronger.
Squat Work
Warm up
McGill Big 3
Goblet squats
KB swings
Work
Bar 2 x 20
95 x 5
135 x 5
185 x 3
215 x 3
225 x 2
255 x 1
275 x 1 (Wraps on)
300 2 x 2 (Wraps on)
New Inzer Gripper knee wraps are getting better and better each time I use them. They are pretty much already broken in after maybe 4 sessions of using them. Used both the 2.5 meter and 3.0 meter and both work well for me.
Get them here: https://www.inzernet.com/detail.asp?PRODUCT_ID=GripperKneeWraps
Accessory work
Paused squat 3 x 6 @ 215#
Paused front squat 3 x 6 @ 135#
Bulgarian split squat 3×15
Bench Work
Warm up
Pull a-parts
Front/side raises
Work
Bar 2×10
65 x 10
95 x 5
125 x 3
135 2×2
Accessory work
Close grip work
Close grip work to 2 board
Push downs 4×12
Dips 4×12
Cable “kickbacks” 4×12
Deadlift
Warm up
McGill Big 3
KB Swings
Work
135 x 5
185 x 3
215 x 3
235 x 3
265 x 3
300 2×2
Accessory
Deficit pulls 3×3 @ 275# (thought about dropping weight after first set but Todd told me my form was fine, it wasn’t breaking and to stop being a pussy, get uncomfortable and work)
McGill pull ups, lots, I think I ended at a total of 50
Barbell row 3 x10 with pause at top
KB rows
Barbell Shrugs
KB swings
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