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

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Lisa Guggisberg

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.

Latest posts by Lisa Guggisberg (see all)

• Lisa Guggisberg: Offseason Bench Day - July 16, 2018
• Lisa Guggisberg: TRYING OUT NEW INZER PREDATOR BRIEFS - July 5, 2018
• LISA GUGGISBERG-OFFSEASON BENCH & SQUATS - June 22, 2018