Lisa Guggisberg: Offseason Bench Day

I am currently in offseason mode. My next meet will be the WPO in Orlando in November.  This will be my first multi-ply meet in over a year.  

Check out the new PRS T’s and Tanks here.  Lots of new stuff that is crazy comfortable to wear.

Things have gotten a little busy with life outside of training with having to travel to my son’s baseball tournaments.  His team played in the State 9U in Live Oak, FL and were able to advance to regionals in Clemmons, NC.

I was able to get in a quick bench session Monday night.

Warm up:

  • Front side raises with 5lb plate
  • Single Arm KB swings
  • McGill Big 3
  • Bar 2 x 10


  • 95 x 5
  • 135 x 5
  • 155 x 3
  • 165 x 2 x 3
  • 185 x 2 x 4 to 1 board

Accessory Work:

  • Close grip bench 4 x 5 at 135
  • Cable Fly – 3 x 10-12 (High and low pec)
  • Lat Pulldown – 4 x 12
  • Cable Low Row – 4 x 12
  • Shrugs – 4 x 15
  • Hammer Curls – 4 x 20

I am about 17 weeks out from the WPO and will be getting into my Inzer SDP shirt soon to start breaking it in. Looking forward to it and all the pain and tricep bite marks that will come with it.


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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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