Dain Soppelsa Log for Week of 11/19/17-11/25/17

I recently competed at the RPS Live Large Fall Brawl in North Canton,OH in the 308 class. I totaled 2,341 via a 942 squat, a 738 bench and a 661 deadlift. Zane Geeting will be doing my programming this off-season, which I start next week. I am tentatively looking at a meet in April/May where I plan to compete in the 275 class.

Day 1 Squat/DL

Warm-up McGill Big 3

Goblet Squats 15 x 3 sets

One-Legged GM 15 x 3 sets per leg

KB Swings 12 x 3

KB Shrugs 25 x 3

Grip Work 3 sets

 

Day 2 Bench Press

Warm-up– McGill Big 3, Band Flyes

DB Floor Press 15 x 3

Lat Pulldownsn 10 x 3

Band Pullaparts 100 reps

Band Pushdowns 100 reps

Grip Work 3 sets

 

Day 3 Assistance

Warm-up McGill Big 3

Hammer Strength Press 15 x 3

Hammer Strength Incline Press 15 x 3

Rope Pushdowns 15 x 3

Leg Curls 15 x 3

Leg Ext 15 x 3

Calf Raises 15 x 3

Grip Work 3 sets

 

This was the last week of coasting for me. I am ready to start an off-season block this coming week. I feel rested and ready to do some training again. My weight is right at 285, despite having Thanksgiving this week. I feel like I’m in a good and once I lose about 5 more pounds, I will start to level my weight off. Life is good.

 

 

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Dain Soppelsa

Dain comes to the PowerRackStrength Team with many years of competitive experience. He started competing in southwest Michigan in 2001 and has primarily lifted multi-ply since then. He has totaled pro in 3 weight classes; 2304@275, 2435@308 and 2500@SHW. His best lifts include a 1060 squat, 800 bench and 715 deadlift.
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