09 May Lisa Guggisberg: Week 2 Offseason

I recently competed in the Women’s Pro Am in Cincinnati, OH.  This was my last raw meet for the year. I am currently in offseason before I start prep for the WPO in November.

So this offseason, after talking with Brian I am going to try something a little different.  The plan is to squat & bench 3x a week, pulls once a week and keeping everything moderately light with high rep work.  I will deload every 3rd week.  The idea behind this is to basically get in a ton of volume and get more comfortable with a faster decent speed and correct some form issues that break down when I get into heavier weights. There are the small technical refinements that matter, such as the bar position, stance width, range of motion, etc. that determine the squat efficiency that I need to refine.  For some people, with an endurance trait, they respond better to low intensity high rep programs, some carrying the power trait respond better to high intensity low rep programs. I’ve learned through the years that I tend to respond to both well, however over the past year or so my training has been lower rep focused. Therefore the idea is to drop my training max in the squat and bench to work below where the technical failures are occurring.

With this said, technique is the number one thing I plan on focusing on. You can only beat physics for so long. Every rep performed, whether it be 50% of 1 RM or 100% of 1 RM, should look the same. The more time that you can spend on working on specific parts of the lift, the better off you will be.

So Saturday I started my first day of squats for the week.

Warm Up:

McGill Big 3

Banded side walks

Goblet squats

Squat work:

Worked off Buffalo bar to help save my elbows and shoulders from the beating they will take if I was to do straight bar this entire cycle. I’ll switch between straight bar and speciality bars.

Bar 3 x10

105 x 5

145 x 2 x 4

195 x 2 x 4

215 x 4 x 3

RPE of 6

Deadlift Work:

(All Sumo)

225 x 3 x 5

275 4 x 3

RPE of 6

Accessory work:

Uneven KB farmer’s carries

Sled drags forward and back 3 x 200 meters

Stir the pots

Bulgarian split squats

We had a great vibe going on in the gym. Blue is a great motivator, Clint and Jason are wrapping up their meet preps for the RPS meet in Orlando at the end of the month and we had the Jaguars starting Fullback Tommy Bohanon come train with us. If you think training atmosphere and training partners don’t make a difference you are dead wrong.

So lesson for this week; not all education can be taught in the classroom. Sometimes you have to get out there and experience how things work.

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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