05 Sep Lisa Guggisberg- Week 5 MEAT PREP-Bench and Deadlift Work
I am getting ready for the RPS meet on October 3, 2015 in Fort Myers. I decided I am not going to cut weight for this meet and go in the 123lb weight class. I am saving the weight cut for the XPC Finals at the Arnold in March 2016. The meet in October is going to be a test meet to see where I stand before the Arnold and make any adjustments in my programming that need to be made.
Had a great bench session this week. Everything felt light and speed is starting to come with heavier weights. I feel much more comfortable with new set up and finally able to really drive back into my traps and hold a good, tight, arch.
Single arm KB swings
Bar 2 x 10
65 x 5
95 x 5
125 last warm up x 2
Opener 140# for 2 singles
Close grip for top set of 3 @ 160#
Close grip to 2 board for top set of 3 @
Weighted dips for 3×15
Dumbbell skull crushers 4 x 12
Bench dips 2 x 50
I am feeling more confident and comfortable with my bench, possibly not hating it anymore.
McGill Big 3
135 x 5
185 x 3
225 x 3
255 x 2
275 x 2
315 x 2
315 will probably be opener for meet.
Deficit 3×3 @ 295
Barbell rows with pause 3×10
Barbell shrugs 3×15
Heavy KB swings 3×10
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