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14 Jan Dain Soppelsa Offseason Week 7 1/7/18-1/13/18
I recently competed at the RPS Live Large Fall Brawl in Ohio where I totaled 2,341 lbs in the 308 class. I am currently in offseason mode working on my weaknesses. Zane Geeting is handling my programming. I plan on competing in an RPS meet in May where I will compete in the 275 lbs class.Â
Day 1 Squat/DL
Warm-up: McGill Big 3, Goblet Squats
Buffalo Bar Squats: raw: 315 x 2 x 5(RPE 5-6)
Conventional Deadlifts: raw: 405, 495, 545 x 3(RPE 7-8)
RDL w/light band: 6 x 3
Hamstring Curls: 10 x 3
Leg Ext: 15 x 3
Close Pulldowns: 15 x 3
Two Finger Plate Pinches: 3 sets
Day 2 Bench Press
Warm-up: McGill Big 3, Band Flyes
Warmed-up to 405 x 1 raw
Shirted Bench: 2 board: 495, 545, 585 x 2(RPE 7-8)
Shirted Close Grip: 4 board: 495 x 2, 545 x 3 x 2(RPE 7)
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, One-legged DL
Seal Rows: 10 x 5
Pulldowns: 10 x 3 + 1 drop set(2 drops)
DB Shrugs: 3 x 25
Dips: 10 x 4
Band Pushdowns: 100 reps
Side Laterals: 10 x 3 + 1 drop set(2 drops)
Band Pullaparts: 100 reps
Two Finger Plate Pinches: 3 sets
I got very sick on Sunday this week. I wasn’t able to train on the day that I normally train due to this. I was able to get my Day 1 session in on Tuesday by myself at the local gym that I train at, Strength Beyond. I was scheduled to be in briefs for my squats, but I didn’t have anyone to help me get my briefs on, so I just did my squats raw. I was happy just to be feeling well enough to get the session in at all, so no worries. Everytime I pull raw conventional deadlifts, I remember how much I despise them…in a good way.
I got my bench shirts back from the tailor this week, so I got into slightly heavier weights this week than I’ve been able to in my ancient back-up. I did forget that I hadn’t had my shirt on since I dropped some weight. So the sleeves are loose and I am shooting to take it to our local seamstress on Monday. I should be good to go after that.
The family is doing well. The kids are back to school which is good for all of us. We had a day this week in Michigan where it was 55 degrees and then the next morning it was 20 degrees…You gotta love Michigan weather. I realize that I’m getting closer to old man status because I complain about the weather no matter what it is, but I’m aware of it, so that’s something. Life is good. No complaints here.
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Dain Soppelsa
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