17 Nov Lisa Guggisberg: Offseason Week 2

I recently competed in the RPS South Florida Conquest where I totaled 1118 in my first multiply meet at 118lb and the RPS Reverent Rising meet on October 29th where I totaled 1090 at 116lbs.  I am currently in offseason and won’t compete again until the 2017 Arnold.

[wa-wps]

Taking next two weeks off from doing any barbell work for bench. Letting my wrists and shoulders rest. Lots of dumbbell work and accessory work in the meantime. Cable flies today at varying angles to hit the entire pec. Set cables low, mid and high for 10 reps at each angle which is one big giant set. This will hit low, mid and top of the pec. Slow and controlled, focus on stretch and contraction! #inzer #1020Life #tentwentylife #PRS #thisisfemalepowerlifting #TeamPRS #powerlifting #PowerRackStrength #captainjacked #1020strong #ladiesofPRS

A post shared by Lisa Guggisberg (@mrsgoogs) on Nov 17, 2016 at 10:09am PST

Sunday Squat work

Warm Up:

• McGill Big 3
• Goblet Squats
• Bar 2×10

Squat Work:

Worked up to 3×3 paused squats of 275lb RPE 7

Accessory Work:

• Seated leg curl 4 x 12 subset with split squats with one drop set
• Single leg leg press 4×12 subset with reverse v machine squats
• Laying leg curl 4 x 12-15
• 200 meter walking lunges

I am taking the next two weeks off from doing any barbell work for bench. I am having a little wrist and elbow pain and just want to rest it and get any trauma I might have done at my last meet healed.  I’ll be doing some dumbbell work in the mean time.

Bench DB Work

• Incline dumbbell press 4×10-12
• Flat bench dumbbell press 4×10-12
• Flys at various angles to hit entire pec 3×10 (at each angle)

PHOTO CREDIT: TREY VOLLMER OF VOLLMER VISUALS