Lisa Guggisberg Week 3 Offseason Squats/Bench

I am currently in offseason mode and doing things a little different this offseason with more volume.  My next meet will the WPO in November 2018.

Haven’t died from all the volume yet but this weeks deload will be needed. I am currently squatting and bench 3 x a week. Planning on not touching a bar during the deload and just focusing on accessory work.

Saturday Squats & Pulls

Warm Up:

  • McGill Big 3
  • Goblet Squats
  • Banded side walks
  • Bar 3 x 10

 

Squat Work:

Buffalo bar

  • 105 x 5
  • 155 x 5
  • 185 1 x 5
  • 205 2 x 5
  • 225 5 x 5

 

Deadlifts:

(All Sumo)

  • 225 x 5
  • 235 x 5
  • 265 x 3 x 5

 

Accessory Work:

  • Laying hamstring curls
  • Uneven farmers carry
  • Sled walks forward & Back 3 x 200m
  • Stir the pots x 300

 

Wednesday Squats & Bench 

Warm Up:

  • McGill Big 3
  • Goblet Squats
  • Banded side walks
  • Bar 3 x 10

 

Squat Work:

Straight bar

  • 105 x 5
  • 155 x 5
  • 185 1 x 5
  • 215 x 2 x 5
  • 235 x 5 x 5

 

Bench Work:

  • Bar 2 x 10
  • 95 x 5
  • 125 x 2 x 5
  • 135 x 5 x 5

 

2 board work

185 x 2 x 3

Accessory work:

  • Hammer curls 3 x 12
  • Cable tricep push down 3 x 15
  • Lat Pull downs 3 x 12
  • Cable Low rows 3 x 12
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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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