Dain Soppelsa Log: Offseason Week 6 12/26/17-1/2/18

I recently competed at the RPS Live Large Fall Brawl in North Canton, OH. I totaled 2,341 in the 308 weight class. I am currently in an offseason training block. Zane Geeting is handling my programming. I plan to compete in May and lift in the 275 weight class. 

Day 1 Squat/DL

Warm-up: McGill Big 3, Goblet Squats

Buffalo Bar Squat: Suit Bottoms: 4 sets of chain: RPE 7-8: 405, 495 x 3

Speed Pulls: Full gear: RPE 5-6: 405 x 1 x 5

RDL w/light band: 6 x 3

Hamstring Curls: 10 x 3

Leg Ext: 15 x 3

Pulldowns: 15 x 3

Two Finger Plate Pinches: 3 sets


Day 2 Bench Press

Warm-up: McGill Big 3, Band Flyes

Raw Swiss Bar Floor Press: RPE 7-8: 315, 335, 335, 355 x 3

Swiss Bar 3 Board Press: RPE 7: 315 x 3 x 3

Rolling DB Ext: 8 x 4

Face Pulls: 15 x 3

Hammer Curls: 10 x 4

Two Finger Plate Pinches: 3 sets


Day 3 Accessories

Warm-up: McGill Big , Single Leg DL

Seal Rows: 10 x 5

Lat Pulldowns: 10 x 3 +1 drop set(2 drops)

DB Shrugs: 25 x 3

Dips: 10 x 4

Band Pushdowns: 100 reps

Side Laterals: 10 x 3 + 1 drop set(2 drops)

Band Pullaparts: 100 reps

Supinated Grip Work: 3 sets

I didn’t manage to get any video from my squat/deadlift session this week. It went ok. It was the first time I have squatted in anything besides briefs since the meet, so not too shabby considering that.

My bench session felt good. I have always sucked at floor presses, but weight moved fine.

My weight has been consistently between 281 and 283 and I still feel really good. My strength feels good so far. The kids have been on winter break and my wife and I are definitely ready for them to go back to school lol. Other than that, not much to report which isn’t a bad thing. 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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