25 Nov Lisa Guggisberg-Week 4 Offseason

I am currently in offseason mode.  My next meet will be the XPC Finals at the Arnold Classic in early March 2016 where I will compete in the 114 lb weight class with wraps.  Brian Carroll is programming my offseason work and really eager to see the end result of this offseason.

I am really starting to enjoy box squats.  I am pretty sure all this box squatting is going to pay off big.

11/15 Squats

My hips were really bothering me so Todd had a great idea to put on the Inzer Power Pant/briefs I had to help save my hips so I could get some work done.  Brilliant idea.  These aren’t true briefs and more like a compression type short.  Check them out here:https://www.inzernet.com/detail.asp?PRODUCT_ID=PWR_PNT

Warm Up

McGill Big 3-lots

Goblet squats 2×20

Work

Below parallel box squat 3×6 working up to 215#

Accessory Work

Front squat 5 x 5 working up to 185#

Piston squat with KB 3×10

Bulgarian split squat 3×20

Heavy KB swings 3×12

Stir the pot x 100

11/18 Bench Work

Very happy where my bench is going.

Close grip 5×5 at 155#

Pause bench with 2 board 3×3 at 165#

1 board press 3×5 at 145#

Accessory Work

Weighted Dips 3×20

Explosive push ups 5×5

Driggers press 3×16

Stir the pots x 100

Rolling planks-lots

11/20 Deadlift/Speed Work

Warm up

McGill big 3 lots

KB swing

Work

Deficit Sumo dead 5×5 working up to 255#

Conventional block pulls of 2” blocks 345#

Accessory Work

Speed squat in wraps 5 singles at 185#

McGill Pull ups-lots

Barbell rack rows 3×15 with pause at top

Shrugs 3×15 with pause at top