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.

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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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