Lisa Guggisberg: Week 4 Pre-contest-Women’s Pro Am 2018

I am currently in pre-contest mode for the Women’s Pro Am in Ohio at the end of April.  I will be competing raw.



Each week I am feeling better about how prep is going. My bodyweight is up to 119 now which is good and I’m feeling stronger every week.

Warm Up:


  • McGill Big 3
  • Goblet Squats
  • Bar 3 x 10


Squat Work:


  • 155 x 3
  • 205 x 2
  • 255 x 1
  • 275 x 1 with a light Inzer Gripper Wrap
  • 300 for 3 singles or 80% of my max.


These felt light but for some reason I descend into the hole like I’m still in gear.  This weekend during training I am going to really focus on getting a little more speed on my descent.


Deadlift Work:


  • 225 x 5
  • 275 x 2
  • 305 x 1
  • 315 x 1
  • 335  for 3 singles.


Accessory Work:


I had to finish this up a day later as I had to rush out to my son’s baseball game after I finished pulling.

  • Leg extensions 4 x 8-10
  • Paused squats on belt squat 4 x 10-12 with 1 drop set
  • Walking lunges 4 x 20 each leg
  • Single leg leg press 4 x 10-12 each leg
  • Single leg leg curls 3 x 12 each leg
The following two tabs change content below.
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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!