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:Â (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…
Dain Soppelsa
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