19 Jun Dain Soppelsa-Training Log for week of 6/12/17-Week 2 of new off-season
Day 1 Squat/Deadlift
Warm-up
McGill Big 3
Goblet squats
Buffalo Bar Squats RPE 6
up to 465 x 3
Conventional Deadlifts RPE 6
up to 405 x 2
KB Swings
8 x 4
Extra Wide Pause Squats
2 x 4
Plate Pinches
3 sets
Day 2 Bench Press
Warm-up
McGill Big 3
Band Flyes
Long Pause 2 Board Press RPE 6
225 x 5
275 x 5 x 4
Noodle Press
225 x 5
245 x 5 x 4
Fat Man Pull-ups
10 x 3
Band Pushdowns
100 reps
Plate Pinches
3 sets
Day 3 Lower Body Assistance
Warm-up
McGill Big 3
Goblet Squats
McGill Chin-ups
1 x 10
Bent Over Rows
8 x 3
Shrugs
15 x 3
Piston Squats
5 x 3
Goblet Squats
10 x 3
Single Leg GM
10 x 3 per leg
Hex DB Holds
3 sets for time
This was a solid week of working on my weaknesses. Something that I have noticed as I have trained with Dan Dalenberg longer and longer, my off-season work is getting much more difficult. I believe this is due to Dan knowing my weaknesses better from seeing them first hand. The exercises on Day 1 and Day 2 are kicking my butt. The weights aren’t heavy, but the work is difficult and I’ve been very tired after these sessions. It’s definitely a huge bonus to train with a guy that really knows his stuff. One of the many bonuses of being part of team PRS. It’s a cool feeling to be doing exercises that I have never performed before even though I’ve been lifting weights for 15+ years. Turns out this 10/20/Life stuff works…who wouldn’t thunk it? lol
Dain Soppelsa
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