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.

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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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