Lisa Guggisberg-Offseason Paused Squats & Sumo Pulls

I am currently in offseason mode.  I have a meet picked out for September where I plan on doing raw at 114.

Warm Up:

  • McGill Big 3
  • Goblet squats
  • Bar 2×10

Squat Work:

  • 135 x 5
  • 155 x 3
  • 185 x 2
  • 215 x 2
  • 235 3×5 Paused

I added back in paused work.  I notice when I was hitting some belt squats last week that I was getting really loose at the bottom of the squat and know I am doing the same thing in my squat.  I am able to drive out of the hole but pretty sure it would be a lot easier if I didn’t get so loose at the bottom of the squat, not to mention getting loose is potential for an injury.

Deadlift Work:

All sumo stance-I pull opposite stance during offseason

  • 135 x 5
  • 155 x 3
  • 225 x 2
  • 235 3×5

I’ve been hitting some dumbbell work instead of benching for now.  Keeping thing super light just to help stretch my chest muscles. I’ll start adding in barbell work when I officially start meet prep.

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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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