Dain Soppelsa Offseason Week 3 12/17/17-12/23/17

I recently competed at the RPS Live Large Fall Brawl in North Canton, OH where I totalled 2,341 @ 308. I squatted 942, benched 738 and deadlifted 661. I am currently in offseason mode. Zane Geeting will be handling my programming. I am planning on competing in the 275 weight class in the Spring.

Day 1 Squat/DL

Warm-up– McGill Big 3, Goblet Squats

Deload Buffalo Bar Squats(RPE 5-6)– 315 x 3 x 3 sets

Hamstring Curls– 10 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

Deload Floor Press(RPE 5-6)– 225 x 3 x 3

Rolling Ext– 8 x 4

Face Pulls– 15 x 3

Hammer Curls– 10 x 3

Two Finger Plate Pinches– 3 sets


Day 3 Accessories

Warm-up– McGill Big 3, One-legged DL

Seal rows: 3×10

Pulldowns: 2×10 +1 drop set (2 drops)

DB shrugs: 2×25

Dips: 3×12

Band pushdowns: 100 total

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

Pull aparts: 100 total


I have been having some issues with my right knee for quite a while now. After talking with Zane about it, he thinks it’s most likely tendonitis. So, I’m going to be squatting light for a few weeks and doing some rehab stuff outside the gym to hopefully take care of the aches and pains I’ve been dealing with. Other than that can’t complain. My family is good. 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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Brian Carroll

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Brian Carroll

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