11 Nov Lisa Guggisberg: Week 1 Offseason

I recently competed in the RPS South Florida Conquest where I totaled 1118 in my first multiply meet at 118lb and the RPS Reverent Rising meet on October 29th where I totaled 1090 at 116lbs.  I am currently in offseason and won’t compete again until the 2017 Arnold.

[wa-wps]

Took all of last week to truly deload. Didn't go to the gym once and ate what I wanted, it was much needed. Ready to start offseason now. Easing into it with some light pause squats, RPE 6. @googs_firestrong usually beats me if I don't pause long enough. #inzer #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #TeamPRS #powerlifting #PowerRackStrength #captainjacked #1020strong #ladiesofPRS

A post shared by Lisa Guggisberg (@mrsgoogs) on Nov 7, 2016 at 4:28am PST

One of my goals this offseason is to grow some size on these stems, particularly my quads to help fill out my briefs when I go back to gear work. Took some suggestions from @tuckerloken and had a killer leg workout today: ????Leg extension 4×12 subset with split squats with one drop set. ???? Single leg press 4×15 with slow tempo then faster on last 8-10 reps. ???? Laying leg curl subset with standing leg curl 4×12. ????Finisher of 200m walking lunges with every 5th lunge stop and do 5 jump squats. One thing I do to get the most out of my accessory work is to really focus on the muscle being worked and make sure I'm getting a nice contraction. Don't just rush through your accessory work. Make it count! Keep an eye out for the 10/20/Life for Powerbuilding e book coming out soon! @dvegatron. #inzer #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #TeamPRS #powerlifting #PowerRackStrength #captainjacked #1020strong #ladiesofPRS

A post shared by Lisa Guggisberg (@mrsgoogs) on Nov 8, 2016 at 10:20am PST

I’ve got a 7 week offseason until I start meet prep for the Arnold.

Goals for this offseason:

• Add some mass to my legs to fill out my briefs more.
• Build up my rear delts and tri’s.
• Build my raw strength back up.
• Continue to work on squat and bench form.
• Keep diet in check to help build mass I want.

Sunday Squats/Deads

Warm Up:

• McGill big 3
• Goblet squats
• Bar 2 x 10

Squat Work:

• 95 x 5
• 135 x 3
• 155 x 3
• 185 x 3
• 225 x 1
• 235 x 3×3 paused squats-RPE 6

Deadlift Work:

All deficit sumo pulls

• 135 x 3
• 185 x 3
• 225 x 3
• 245 x 3×3-RPE 6

Tuesday Accessory Work:

• Single leg press 4×15 with slow tempo then faster on last few reps.
  
• Laying leg curl subset with standing leg curl 4×12.
  
• Finisher of 200m walking lunges with every 5th lunge stop and do 5 jump squats.
  

Friday Bench Work:

• bar 2 x 5
• 65 x 5
• 115 x 3
• 135 x 3
• 150 x 3×3

Finished with:

• lat pull downs
• BB rows
• Low Rows
• Wide grip pull ups