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

Work:

  • 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

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!