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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