22 Jun LISA GUGGISBERG-OFFSEASON BENCH & SQUATS

I am currently in offseason and will start meet prep soon for the WPO.  I recently competed at the Women’s Pro Am raw at 114.

If you haven’t already check out the new USA collection at PowerRackStrength here.  Order now to get it in time for the 4th of July!

Volume is still high and I am seeing some benefit from this.  I am feeling much more comfortable and confident with my squats which is the end goal of all the volume work.  I’ll be transitioning to gear soon.  About 19-20ish weeks out from the WPO in November which I am beyond excited to compete in.

Monday Squats:

Warm up:

• McGill Big 3
• Goblet Squats
• Banded side walks
• Bar 3 x 10

Work:

• 135 x 5
• 155 x 5
• 185 x 3 x 5
• 205 x 4
• 225 x 3
• 255 x 3
• 275 x 3 x 5 RPE 7

LOTS OF VOLUME!!

Accessory Work:

• Walking lunges
• Bulgarian split squats
• Single leg leg extensions

Thursday Bench Work:

Warm Up:

• Front side raises
• Single arm KB swings
• McGill Big 3
• Bar 2 x 10

WORK:

• 95 x 5
• 135 x 5
• 155 x 3 x 5 RPE 7
• Slingshot 185 x 2 x 3

Accessory Work:

• Front Side Raises
• DB Shoulder press
• Lat Pull downs
• Barbell rows
• Hammer curls
• Tricep pushdowns

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Lisa Guggisberg

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.

Latest posts by Lisa Guggisberg (see all)

• Lisa Guggisberg: Offseason Bench Day - July 16, 2018
• Lisa Guggisberg: TRYING OUT NEW INZER PREDATOR BRIEFS - July 5, 2018
• LISA GUGGISBERG-OFFSEASON BENCH & SQUATS - June 22, 2018