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.