Lisa Guggisberg-Offseason Week 1 Bench. First time in Bench Shirt.

I recently competed in the RPS US Open in San Diego, CA where I totaled 903 at 114lbs raw with wraps. I am currently in offseason with future plans of doing a multiply meet sometime this fall at 114lbs.



First time in a bench shirt. Using Inzer SDP.


McGill Big 3

Front/side raises


Bar 2 x 10

65 x 5

85 x 3

95 x 3

135 x 3 x 1 Shirt on to a 2 board

165 x 1 to a 2 board

185 x 1 touch

205 x 1 to a 1 board

Extremely thankful Paul Key was able to come out and help. I probably wouldn’t have had a clue where to start.  Shirt is just a tad big but no alterations at this point until we figure out where we need to really jack it down to get the most out of it for me.   I got some pop on the 205 after Paul got my groove dialed in and adjuster the shirt but still a work in progress.

Things I took away from this session:

  • Over exaggerate everything I do raw. So over exaggerate the tuck and flair.
  • I need to work on flair. I’m not flairing until I’m almost back in the rack.
  • I have a weak inner tricep.
  • Work on controlling the bar at the top and take my time and settle.
  • I will have to start hammering my lats more in accessory work.
  • Bench shirts hurt.
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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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