14 Dec Lisa Guggisberg: Offseason Squat/Deadlift

I recently competed at the RPS Florida State Championship where I totaled 936lbs raw at 114lb.  I am currently in off season with plans on competing at the Women’s Pro Am in April.

I’ve been under a lot of stress right now with work and just a busy schedule so I am just getting in training when I can and making each session count.  I’m not stressing if I miss a session here or there and treating it like a true offseason and finding some balance.  When I’m stressed I tend to not eat like I should so right now I am weighing a lot lighter than I would like to be for offseason.

Warm up:

• McGill Big 3
• Goblet squats
• Bar 2 x 15

Squat Work:

Worked up to a RPE of 7 for 3×3.

Squats felt awful this week. I really need an adjustment as my hips are out of align and I could really tell as I came out the hole.  I was getting lose and fight my right hip from turning in.

Deadlift Work:

Deadlifts felt better than squats did.   Pulled sumo deficit off a 2” deficit.  Worked up to 3×3 295# for a RPE of 7.

Accessory Work:

• Front squats 5×5
• Split squats
• Walking lunges
• Suitcase carries 3 x 200 meters

I need to get better about doing my prehab work and face the fact that I just need to make it a weekly occurrence to get adjusted.