Lisa Guggisberg-Week 2 Offseason-Squats and Deadlifts

I recently competed in the RPS US Open in San Diego, CA where I totaled 903 at 114lbs raw in wraps. I am currently in offseason and planning on doing a multiply meet sometime this fall/winter.



Saturday Squat and Deadlift


  • McGill Big 3
  • Goblet Squats

Squat Work

Bar 60# 2×10

110 x 5

150 x 3

200 x 2

240 x 1

290 x 1 Power Pant Briefs on

310 x 1 LUP on straps down

330 x 1 LUP straps up

380 x 1 x 2 LUP straps up

Things to work on:

  • Standing it up straight out of the rack
  • Wider stance
  • Sitting back into the suit-biggest problem right now.

Trying to remember advice Paul Key and Adam Driggers gave me which is while in gear exaggerate everything I would do normally raw such as sitting back more on squat and tucking and flaring the elbows on the bench.  Brain gave some great cues for squat as well, hips, sit back, knees. Treat it like a KB swing.

Deadlift Work

135 x 5

225 x 3

315 x 1

365 x 1 Super hard time pulling hips through. Pushing glutes as tight as I could but gear wouldn’t let me pop those hips through.

405 x 1 Fast off floor but again gear wouldn’t let me pop those hips through.

Did a few pulls in sumo stance but switched back to conventional after loosening suit a little. I can get a much better leg drive and tighter set up conventional.  Thinking that pulling in the LUP may be too much for me.  If I can get into a Fusion DL suit it might be a better option for me.

Things to work on:

  • Tighter set up
  • Pulling bar back into me
  • Glute work, glute work, glute work.  Gotta lock it out for it to count.
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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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