10 Dec Dain Soppelsa Offseason Week 2 12/3/17 – 12/9/17

I recently competed at the RPS Live Large Fall Brawl in North Canton, OH. I totaled 2,341 via a 942 squat, a 738 bench and a 661 deadlift. I am planning on competing in a meet this spring at 275. Zane Geeting will continue to handle my programming during my offseason. I am currently two weeks into my first offseason block of training.

Day 1 Squat/Deadlift

Warm-up – McGill Big 3, Goblet Squats

Buffalo Bar Form Squats RPE 5-6 – 315 raw x 2 x 5 sets

Conventional Deadlift RPE 7 – 405 raw x 5 x 3

RDL w/light bands – 8 x 3

Hamstring Curls – 10 x 3

Leg Ext – 15 x 3

Pulldowns – 15 x 3

1 Finger Plate Pinches – 3 sets

 

Day 2 Bench Press

Warm-up – McGill Big 3, Band Flyes

Raw Bench Press RPE 8 – 405 x 1

3 Board Press w/shirt RPE 7 – 495 x 3 x 3

Close Grip 4 Board Press w/shirt RPE 6 – 455 x 3 x 3

Rolling DB Ext – 8 x 3

Face Pulls – 15 x 3

Hammer Curls – 10 x 4

Single Finger Plate Pinches – 3 sets

 

Day 3 Accessories

Warm-up – McGill Big 3, Cable Flyes

Seal rows: 5×10

Pulldowns: 3×10 +1 drop set (2 drops)

DB shrugs: 3×25

Dips: 4×12

Band pushdowns: 100 total

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

Pull aparts: 100 total

Nothing much to report this week. It finally snowed, but it’s December so I can’t be too disappointed. Bodyweight was down to 282.7 this week.