18 Dec 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.
Dain Soppelsa
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