
04 Dec Lisa Guggisberg: Offseason Bench and Accessory Work
I am currently in offseason mode. I plan on competing in the Women’s Pro Am in April and will be competing raw. I recently competed at the RPS Florida State Championships where I totaled 936 raw at 114lbs.
Yes, I still bench.
Had to bench at a globo box gym this past week. That’s always fun.
Here’s what I did:
Warm Up:
- McGill Big 3
- Single arm KB swings
- Bar 2 x 10
Bench work:
- 95 x 5
- 125 x 5
- 135 x 5
- 155 x 5
- 165 x 5 for RPE of 7
So much volume.
Accessory work:
- Close grip bench 5×5 at RPE 7
- Cable low rows 3 x 14
- Hammer strength rows 4 x 8
- Wide grip pull downs 3 x 12-14
- Wide grip machine rows 3 x 15 subset with plate shrugs
- Cable tricep push downs 4 x 12
- Hammer curls 4 x 15
I’ve got some time before I start official meet prep so I am really focusing on form and bringing up some weak points. Offseason is for form correction and getting stronger.
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