Lisa Guggisberg-Last Week of Offseason Shenanigans

 I just finished an offseason cycle and haven’t started my prep for the XPC Finals at the Arnold in March 2016.  After the Arnold I plan on doing the RPS US Open on San Diego, CA.

So Arnold prep hasn’t quite started yet. 10 weeks officially starts on 12.27.15. I am really excited and ready to start meat prep.  This week I’ve just done some fluff and buff and deloading.  I’ll be pushing forward with two back to back meets so some down time before things get hot and heavy is needed.

I fulfilled my inner meathead with some more bb type accessory work this week. Just patiently waiting until meat prep.


Monday Delt work

Banded pull aparts x100

Dumbbell Shoulder presses 4 x12

Chest supported Flys 4×20

Upright rows subset with plate raise 4 x 12-15

Side raises with drop sets. ( 15lbs x 10-12, drop to 10lbs x 10-12, drop to 5lbs with static side hold for 30secs for 4 sets)

McGill Big 3-lots


Tuesday Bi’s and Tri’s

Weighted dips 4 x 15-20

Push downs with rope 3×20

Driggers press 4×15

Hammer curls 4×12-15

Cable curl 3×20 (light weight with slow eccentric)

Reverse cable curl 4x 12-15

McGill Big 3-lots


Wednesday Lower body

Todd has been battling a patella shift in his knee and he got some good rehab protocol from Paul Oneid who had a similar issue. I decided to join him and do a little preventative work myself as the movements are beneficial for a non-injured athlete.

Bulgarian split squats with bar 4×15 each leg

Single leg Goodmornings 4×15 each leg

Peterson Step ups 4 x 10-12 each leg.

Banded leg extensions with 2 sec hold at top x100

McGill big 3 -lots

Stir the pots x100

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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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