06 Jan 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.
Dain Soppelsa
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