LISA GUGGISBERG-Deload post meet and preparing for offseason work.

I took the entire week off from any squat, bench, deadlift work and completely deloaded to rest and reset the body and mind.  Not in this for the short term, in this for the long run.  There is no need to go hard every single week and especially coming off a 10 week training cycle that lead up to a meet.  No need to wreck the body for minimal benefits.

Doesn’t mean I became a complete fat f*&ck. I did make it into the gym twice this week to push some blood into the muscles to help with recovery.

Leg work

Light leg press 4 x 20

Reverse V Squat machine 4 x 12

Lunges 4 x 20 each leg

Dumbbell RDL 2 x 20 drop set last set until failure.

McGill Big 3


Back work

McGill pull ups 3 x 10

Standing lat pull downs 4 x 12

Barbell rows 3 x 15

Hammer strength fixed pulldown 4 x 12

Seated row 4 x 12

Dumbbell rows 3 x 20

Heavy shrugs 3 x 15

I am starting to formulate my offseason program which will run 11 weeks.  I am going to run some ideas by Brian and see what he thinks but I am pretty excited about this offseason leading up to Arnold prep.

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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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