01 Jan Dain Soppelsa Offseason Week 5 12/24/17-12/30/17

I am currently in offseason mode. I recently competed at the RPS Live Large Fall Brawl in North Canton, OH. I totaled 2,341 in the 308 class via a 942 squat, a 738 bench and a 661 deadlift. Zane Geeting will be handling my programming. I plan on doing a spring meet where I plan to lift in the 275 weight class.

Day 1 Squat/DL

Warm-up: McGill Big 3, Goblet Squats

Buff bar form squat: Briefs: 5 x 2 @ 405 (RPE 5-6)

Conventional dead: Raw: 3 x 4 @ 495 (RPE 7-8)

RDL w light bands: 3 x 6

Hamstring curls: 3 x 10

Leg Ext: 3 x 15

Pulldowns: 3 x 15

Two Finger Plate Pinches:3 sets

 

Day 2 Bench Press

Warm-up: McGill Big 3, Band Flyes

Bench: Warm up to 405 x 1 raw

Shirted bench: 2 board:  (RPE 7-8) 2 x 3 @495, 1 x 3 @545

Shirted close grip: 4 board: 3 x 3 @455 (RPE 7-8)

Rolling Db Ext: 4 x 8

Face Pulls: 3 x 15

Hammer Curls: 4 x 10

Two Finger Plate Pinches: 3 sets

 

Day 3 Accessories

Warm-up: McGill Big 3

Seal rows: 5 x 10

Pulldowns: 3 x 10 +1 drop set (2 drops)

DB shrugs: 3 x 25

Dips: 4 x 10

Band pushdowns: 100

Side laterals: 3 x 10 +1 drop set (2 drops)

Pull aparts: 100 total

 

My bench shirt and my back up bench shirt are being tailored, so I used my back-up, back-up. It’s about 10 years old and too big, so the weight’s were light on this week’s bench day. My house has been a germ factory for a few weeks. Both my daughters have been sick and I’ve been sick too. My wife had a few days off this week, so she has been a big help. She’s been taking care of everybody and holding down the fort. I just hope she doesn’t get sick…