![](https://www.powerrackstrength.com/wp-content/uploads/2016/01/IMG_6432.jpg)
28 Jan Lisa Guggisberg-Week 6 XPC FINALS ARNOLD MEAT PREP
[wa-wps]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
Warm-up
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!
![Avatar photo](https://www.powerrackstrength.com/wp-content/uploads/2016/04/Lisa-Guggisberg_avatar_1460833434-80x80.jpg)
![Avatar photo](https://www.powerrackstrength.com/wp-content/uploads/2016/04/Lisa-Guggisberg_avatar_1460833434-80x80.jpg)
Latest posts by Lisa Guggisberg (see all)
- Lisa Guggisberg: Offseason Bench Day - July 16, 2018
- Lisa Guggisberg: TRYING OUT NEW INZER PREDATOR BRIEFS - July 5, 2018
- LISA GUGGISBERG-OFFSEASON BENCH & SQUATS - June 22, 2018
Sorry, the comment form is closed at this time.