Lisa Guggisberg- Week 5 XPC Finals/ARNOLD PREP


I am currently 6ish weeks out from the XPC Finals at the Arnold and 14 weeks out from the RPS US Open in San Diego, CA. I’ll be lifting at 114 for both meets.

Saturday Squats and Deadlifts

Plan was to work up to 80% for 4×2 for both lifts


McGill Big 3 lots

Goblet squats


Bar 2 x 10

135 x 5

165 x 3

205 x 2

225 x 2

265 x 1

300 4 x 2


Squats felt GREAT. I was a little anxious going into this session as I haven’t had heavy weight on my back during this meat prep yet.  Felt much better and reminded myself to trust the process.


135 x 5

185 x 3

225 x 2

265 x 1

300 4 x 2

These felt fast off the floor. I was getting great leg drive and very pleased with these.

sat. squat

Match game was strong on Saturday.


Tuesday Accessory Work

Deficit deads. Goal was to work up to an RPE of 7 for 3×3

Worked up to 3×3 at 300 off 2” block.

These felt great. I was pleased with the speed.  At one time I really struggled with deficits so to pull 300 for 3×3 is a small victory.

Feeling stronger every week and mental focus is getting better every week. Very happy so far with how this meat prep is going.



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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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