Lisa Guggisberg-Offseason Squats & Deadlifts

I am currently in off season and looking at doing a meet sometime in the fall.  My primary focus is to build up some weak points and build my raw strength back up.

So I am still recovering from surgery and no benching just yet. When I am ready I plan on starting with dumbbells and eventually transitioning to the barbell.

The good news is that I am working at 80-85% of my maxes in squat and deadlift.

Saturday Squats/Deadlifts

Warm up:

  • McGill big 3
  • Goblet squats
  • Bar 3 x 10

Squat Work:

  • 95 x 5
  • 135 x 5
  • 185 x 3
  • 205 x 3
  • 225 x 3
  • 255 x 3
  • 275 x 3
  • 315 x 3 Inzer single ply gripper wraps.

Sumo Deadlift Work: 

  • 135 x 5
  • 225 x 5
  • 255 x 5
  • 275 x 5
  • 300 x 5

I am feeling really strong right now even with taking a few weeks off.  Probably because I gave my body what it needed which was some extended rest.

Deload this week which works out perfect as I’ll be heading down to watch Teammate, Danny Bellmore and some of the guys from Team Samson competing at  APF Equipped Nationals in Jacksonville, FL this weekend.

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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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