09 Nov Lisa Guggisberg-Offseason Squat, Bench & Deadlifts
I am currently in offseason mode. My next meet will be the XPC Finals at the Arnold Classic in early March 2016 where I will compete in the 114 lb weight class with wraps. Brian Carroll is programming my offseason work and really eager to see the end result of this offseason.
Still plugging away. Box squats are really making me work. Right now form > weight. I am still getting in plenty of work. I am breaking down my squat and rebuilding with some form corrections. My hip flexors and IT bands are not happy with me right now. Hitting the recovery work and telling them to shut their mouth because I am in a mission.
Box squats make your ass grow.
Saturday 10/31 Squats
McGill big 3
Front squats 5×5 working up to 175#
Below parallel box squats 3 x 6. Still figuring out form on these. Worked up to 185#
Piston squats with KB 3×10
Bulgarian split squats 3×20
Heavy KB swings 3×12
Stir the pots x 100
Wednesday 11/4 Bench Work
Bench is feeling great. Happy with the progress made so far.
Close grip 5×5 Working up to 155 (this is 15lbs over my last meet opener)
Pause benched to 2 board 3×3 at 155
1 board Press 3×5 at 135
Explosive push up with slow decent 5×5
Driggers presses 3×16
Dips 3 x 20
Birddogs –a bunch
Rolling planks -a bunch
Friday 11/6 Deadlifts
This was a bad training session. Came home after work tired, ZERO energy level. It was one of those training sessions where it was just work and not fun.
Deficit Sumo 5×5 working up to 235#
Conventional Block Pulls working up to 335#
Speed Squat in wraps 50% for 5 Singles at 185#
1 arm KB swings 3 x 12
McGill Pull ups –lots
Barbell double overhand rows with pause 3×6
Double overhand barbell shrugs 3×15
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- LISA GUGGISBERG-OFFSEASON BENCH & SQUATS - June 22, 2018