Dain Soppelsa Offseason Week 10 1/28/18-2/3/18

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

Day 1 Squat/DL

Warm-up: McGill Big 3, Goblet Squats

Buffalo Bar Form Squats: Briefs: 465 x 2 x 5 (RPE 5-6)

Conventional DL: Raw: 585 x 2, 605 x 2 (RPE 8)

RDL w/light bands: 4 x 3

Hamstring Curls: 1o 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

Warmed up to 385 raw

Shirted bench: no boards: 500, 550, 605, 650 x 1, added 2 board: 675 x 1


Day 3 Assistance

Warm-up: McGill Big 3, One legged DL

Chest Supported Rows: 10 x 5

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

DB Shrugs: 25 x 3

Rope Handle Pushdowns: 12 x 4

Band Pushdowns: 100 reps

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

Band Pullaparts: 100 reps

Two Finger Plate Pinches: 3 sets


This was my last week of raw conventional deadlifts for a while, thank goodness lol. I know that since I’m so terrible at them it’s what I should be doing. I just enjoy complaining…

Benching went allright. I managed to aggravate my left pec somewhere in between pulling on Sunday and my shirt work on Thursday. I had a small amount of bleeding, but no pain going in to the session, so I went ahead as planned. I didn’t feel any pain during my session, but once I took my bench shirt off I realized that my pec was now tight and sore on the left side. I decided to not be an idiot and shut it down for the day. I will do some light raw work for a few weeks to let this heal.

My assistance day went fine. I remember to bring my headphones this week, so that was better than last week. I did see some entertaining things on this day…You gotta love commercial gyms…


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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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