
24 Dec 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.

Dain Soppelsa

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