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.



The following two tabs change content below.

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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!