Lisa Guggisberg Week 7 XPC Finals MEAT PREP


I am currently 4.5 weeks out this coming Saturday from the XPC Finals where I will be lifting at 114 with wraps and 11.5 weeks out from the RPS US Open in San Diego, CA.


Deload week

Saturday Squat and Deadlift

Goal was to maximize recovery and get ready for this weekend where I’ll be taking some heavier weight.

Warm up:

McGill Big 3-lots

Goblet squats


Worked up to 50% or 185# for 1 set of 5 with cambered. Boom done.


Worked up to 50% or 185# for 1 set of 5. Done.

Finished up with:

Stir the pots x100

Bulgarian split squats 3×15

Single Leg good mornings

1 arm KB swings

Monday Speed bench work

Singles from here on out. Probably one more week of speed bench and then shutting it down until after XPC Finals.

Warm up:

McGill Big 3

Single Arm KB Swings

Speed work

Worked up to 100# for 8×1 with black mini band.

Speed was good and I was staying up and keeping back tight which is a win for me.

Wednesday Accessory work

Front squat 3×5 kept it super light and worked up to 135#

Sumo RDL 3×10

Banded leg extensions x 100

Bulgarian split squats 3×15

I’ll be heading out to Team Samson this weekend to get some work on the mono and taking my openers and second attempts. Feeling good with how things have progressed so far!

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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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