Lisa Guggisberg-Week 7 MEAT PREP-DELOAD

Currently getting ready for the RPS meet in Fort Myers, FL on October 3, 2015.  I am not cutting weight and going in the 123 weight class with wraps.

Deload week. I actually enjoy deload weeks. Deloads let me rest my 3 major lifts but gives me a chance to have some fun with accessory work.

Tuesday leg work

Warm up leg extension 4 x 12 subset Laying leg curl 4 x 12

Reverse V Squat machine 4 x 12

Bulgarian splits 4 x 15 (each leg)

Leg press 4 x 12-15 subset with walking lunges

Standing hamstring curl 4 x 12-15 subset with one leg good morning

Wednesday Chest/back work

DB bench 4 x 8 @ 60lbs

Incline smith machine bench 3 x 30 subset with pull ups

Decline smith machine bench 3 x 30 subset with pull ups

Laying bench DB Flys 3 x 12-15

Plate rows 2 x 25

Laying DB pull overs 3 x 12

Thursday Delts

DB flys 3 x 12-15

DB lateral raises 3 x 12-15

DB shoulder press 4 x 12-15 subset with plate raise

Pec dec reverse flys 4 x 12 subset with face pull-aparts

Lateral shoulder machine partial reps with hold 2 x 35

Cable upright rows 4 x 12-15

The following two tabs change content below.
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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!