Lisa Guggisberg: Offseason Death VIA VOLUME

I am currently in offseason mode with plans on competing at the WPO in November 2018.  I recently competed at the Women’s Pro Am in April.


I have been busy lately as travel baseball is in full swing for my oldest son.  That takes up a good amount of time running him to practices and tournaments but I am making it work.

Still squatting and benching 3 x a week, still alive.

Saturday Squats/Pulls

Warm Up

  • McGill Big 3
  • Goblet squats
  • Banded side walks

Squat work:

Elbow and biceps have been giving me some pain so I pulled out chambered bar

  • Bar 2 x 10
  • 125 x 5
  • 175 2 x 5
  • 195 5 x 5
  • 215 3 x 5

Deadlift Work:

Working on sumo form. I would love to figure this out as my pull would be about 3” with my height.

  • 225 3 x 5
  • 265 3 x 3
  • 285 2 x 3

Accessory work:

  • Walking lunges 3 x 200m
  • Bulgarian split squats
  • Single leg RDL

Bench Work

Warm up:

  • Pull aparts
  • McGill Big 3
  • Single Arm KB swings


  • Bar 3 x 10
  • 95 x 5
  • 135 3 x 5
  • 145 3 x 5
  • 185 3 x 3 to 2 board

Accessory Work:

I’ve cut back a lot of bicep work like hammer curls etc. to let the elbow heal or as Brian would say, stop picking the scab.

  • DB Shoulder press 3 x 12
  • Side/Front raises 4 x 12
  • DB flies 4 x 12
  • Incline DB press 4 x 12
  • DB Floor press 4 x 12

Other than my left bicep and elbow, everything is feeling well and I am not too beat up from the volume.

I talked Jonathan Byrd and we are going to work together to put together a program for WPO meet prep. We are thinking of getting me into gear a little early with lighter weight, keeping the volume and then transiting to heavier weight as the meet gets closer.

The following two tabs change content below.
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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!