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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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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