17 Jun Lisa Guggisberg- Official Offseason Week 1

I just finished the RPS Redemption meet in Fort Myers, FL where I totaled 840 at 114lbs which qualifies me for the 2016 XPC Finals at the Arnold.  I am going into offseason mode and will do a meet in October as test meet to see where I am at before the Arnold.  I am going to have a little fun with offseason and focus on some weaknesses.

Back under the bar this week and man does it feel good.  I started my official offseason work this week. Pretty excited for this offseason as I have some pretty big goals.

Primary focus of this offseason is my bench, therefore, I will be benching twice a week.  First day will be form work.  Second day will be dedicated to speed work.   Because I am pretty busy without a lot of free time I am forced to squeeze all three lifts in one day and bench speed work two days later.  Minus the extra bench day. I have done this in past off-seasons and it worked well.

Sunday Squat/Deadlift/Bench

Squat 3×3 @ RPE of 6

Bar 2×20

95 x 5

135 x 5

155 x 3

165 x 3

185 x 3

200 x 3

Bench @ RPE of 6

Bar 2 x 10

65 x 5

85 x 3

95 x 3

115 x 3

125 x 3

135 x 3

Deadlift @ RPE of 6

SUMO STANCE (Pulling opposite stance for time being)

135 x 5

155 x 3

185 x 3

225 x 3

Deficit Pulls 1” 3 x 5 @ 200

Finished up with 30 yard sprints x 5 with 30-40 second rest in between each attempt.  I was sucking wind at the end but these felt really good.

Tuesday Fluff and Buff

Overhead press 4 x 10 @ 95

Dumbbell flys 3 x 20

Front/Side Raises 3 x 20

Band pull a-parts x 100

Wednesday Bench Speed Work

Banded speed work 8 x 3 @ 85#

2 board speed work 3 x 3 @ 135#

Band Push downs x 100

Band pull-downs x 100

Ring Dips 3 x 12-15