I am currently 5 weeks out from the XPC Finals at the Arnold and 12 weeks out from the RPS US Open in San Diego, CA where I am lifting at 114 raw.

Saturday 1/23/16

Squat and deadlift work

Plan was to work up to my last warm up and test openers.

Warm up

McGill Big 3 (about 15 mins. on core work alone)

Goblet squats

Squat Work:

Bar 2×20

95 x 5

135 x 5

185 x 3

215 x 2

255 x 1

275 x 1 Wraps on

300 x 2 Last Warm up, wraps on

340 x 1 Opener

Moved a little slower than I liked but depth was right there and I had some good speed out of the hole.

Deadlift Work:

135 x 5

205 x 3

255 x 1

285 x 1

300 x 2 Last warm up

340 x 1 Opener.

This like the squat moved a little slower than I liked.

Accessory Work:

Bulgarian split squats 3 x 15

One legged good mornings 3 x 15

Stir the pots x 100

As I get closer to meet time I will start to taper back on accessory work.


Tuesday 1/26/16

Bench Work

Plan was to work up to opener


McGill Big 3 (10-15 mins.)

McGill chin ups x 5

Single arm KB Swings

Bench Work

Bar x 10

65 x 5

95 x 3

125 x 2 Last warm up

155 opener

Very happy with how opener went. I kept my back tight, bar path was good and I had good speed off the chest.


Accessory Work:

Board work: 185 to a 2 board for 3×3

Incline DB Press 3 x 15

Weighted dips 4 x 10-12

Driggers Press 4 x 15

Explosive push-ups 5 x 5

Stir the pots x 100

My SI joint flared up and the muscles all around it started to tighten up. Had a massage and some chiro work done.  Talked to Brian and he suggested to start doing McGill work two times a day and walking some the morning.  Started doing this and being much more consciousness about how I move throughout the day (i.e. MOVE LIKE AN ATHLETE) Since I started doing all that the SI joint has significantly improved.

One more deload and then ready to push through the rest of the MEAT PREP and take some heavier weights!

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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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