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

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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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