Lisa Guggisberg: Offseason Squat/Deadlift/Bench

I am currently in offseason mode.  I am planning on picking a meet sometime in the fall/winter but for now enjoying my offseason pace.

[wa-wps]

Saturday Squats/Deadlifts

Warm up:

  • McGill Big 3
  • Single arm KB Swings
  • Goblet squats
  • Bar 2 x 10

Squat Work:

  • 95 x 5
  • 135 x 4
  • 155 x 4
  • 185 x 4
  • 215 x 4
  • 255 x 4
  • 275 x 4

Deadlift Work:

All sumo deficit pulls of 2″ block

  • 135 x 4
  • 155 x 4
  • 185 x 4
  • 225 x 4
  • 255 x 4

Thursday Bench Work

Warm up

  • McGill Big 3
  • Single Arm KB Swings
  • Bar 2 x 10

Bench Work:

  • 65 x 10
  • 95 x 5
  • 135 x 3
  • 155 x 3
  • 175 x 3

Quite pleased with my bench as I haven’t benched a whole lot this offseason and my best raw meet bench is 170#. 5lbs more for 3 reps? Hell yes I’ll take that!

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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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