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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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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