Dain Soppelsa Offseason Week 3 12/10/17- 12/16/17

I recently competed at the RPS Live Large Fall Brawl where I totalled 2,341 via a 942 squat, a 738 bench and a 661 deadlift. Zane Geeting will be handling my programming for my offseason. I plan to compete in a meet this spring at 275.

Day 1 Squat/DL

Warm-up – McGill Big 3, Goblet Squats

Buffalo Bar Squats w/briefs @RPE 7 – 495 w/4 chains 4 x 4

Speed Pulls Raw @RPE 5-6

RDL w/light bands – 8 x 3

Hamstring Curls – 10 x 3

Leg Ext – 15 x 3

Lat Pulldowns – 15 x 3

Two Finger Plate Pinches – 3 sets

 

Day 2 Bench Press

Warm-up – McGill Big 3, Band Flyes

Swiss Bar Floor Press @ RPE 7 – 275 x 5, 295 x 5 x 2

Swiss Bar 3 Board Press @ RPE 6-7 – 315 x 3 x 2, 365 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 3

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

First time in my 3 ply Inzer Predator briefs this week. It took some work, but we got them all the way on by the end of the session. There was definitely a lot of pressure in the hole, but everything had great pop out of the bottom. I was worried they might be a little loose due to my weight loss, but that definitely wasn’t a problem. Fit just right. 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

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!