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.

Bench Work

Warm up

Front/side raises

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

Accessory Work

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.

Deadlift Work

Warm up

McGill Big 3

KB Swings

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.

Accessory Work

Deficit 3×3 @ 295

Barbell rows with pause 3×10

Barbell shrugs 3×15

Heavy KB swings 3×10

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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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