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

Warm up

McGill big 3

Goblet squats

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

Birddogs 10×20

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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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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