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.

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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


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


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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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