Lisa Guggisberg: Offseason Week 1-Birthday Shenanigans and 1st Week Back Under the Bar

I recently competed at the RPS Florida State Championship where I totaled 936 at 114lb raw.  I am currently in offseason with plans on competing sometime in the spring.

So it’s been almost 4 weeks since my last meet.  I decided to take some time off to not stress about training, diet and just enjoy being a “normal person”.  I am still training but just haven’t loaded a bar since the meet.  I have been doing lots of belt squats and more hypertrophy stuff.  This week I decided it was time to get back on the wagon and start a true offseason.

Monday Squats:

Warm up:

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

Made sure I spent a little extra time warming up since I haven’t had a bar in my back in about a month.

Squat work:

  • 95 2 x 5
  • 135 x 5
  • 155 x 5
  • 185 3 x 5

Kept everything nice and light and really focusing on form.  It was my birthday weekend so I ate like a total a-hole and paid the price this training session. I felt awful and could tell a big difference.   I welcome some clean, balanced eating.

Accessory Work:

  • Front squats 3 x 5 at RPE 6
  • Leg Extensions/Leg curls 4 x 12-15
  • Sumo RDL subset with walking lunges 3 x 12

The initial session is always the hardest after taking some time off.  I am refreshed and ready to charge ahead with a solid offseason.

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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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