10 Jul Lisa Guggisberg-Offseason Accessory and Bench Work

Still grinding through offseason.

East coast people; check out the next 10/20/Life seminar in Charleston, SC on July 25-26th.  Learn about the 10/20/Life principals, lots of hands on training and probably some good stories from Scott Paltos and Jonathan Byrd.  Don’t miss it.

Super excited that I got to use the new Inzer Gripper Wrist Wraps.  These things are money.  They don’t slip or slide around, you wrap them once and you’re good to go, they won’t budge.  The material allows you to really crank them down when you need to.  I am sold on these.

Monday fluff and buff accessory work

Dumbbell hammer curls 4 x 12-15

Cable bicep curl 4 x 12-15

Weighted dips 3 x 20

Push downs 4 x 12-15

Laying dumbbell skull crushers 2 x 20

Wednesday-more accessory work

Front squats 5 x 5 working up to 185#

Leg press 4 x 20

Walking lunges 4 x 20 each leg

Sumo Stance RDL 3 x 12

Finished off with light leg extension and leg curls 4 x 12

Thursday Bench Work

Warm up

McGill Big three

Banded pull a-parts 2 x 25

Banded push downs 2 x 20

Work

Bar 2 x10

65 x 5

95 x 3

115 x 2

135 x 2

155 x 2 (I was hoping to hit for a double but missed grooved and lost tightness)

Board work

165 x 3 to a 3 board

175 x 3 to a 3 board

Close grip bench work

115 for 3 x 5