21 Jan Dain Soppelsa Offseason Week 8 1/14/18-1/20/18
I recently totaled 2,341 in the 308 class at an RPS meet in Ohio. I am currently in offseason mode. Zane Geeting is handling my programming. My plans are to compete at 275 in a competition in May.
Day 1 Squat/DL
Deload
Warm-up: McGill Big 3, Goblet Squats
SSB Form Squats: Raw: 315 x 3 x 3 (RPE 5-6)
Hamstring Curls: 3 x 10
Leg Ext: 3 x 15
Pulldowns: 3 x 15
Two Finger Plate Pinches: 3 sets
Day 2 Bench Press
Deload
Warm-up: McGill Big 3, Band flyes
Deload Floor Press:Â 225 x 3 x 3 (RPE 5-6)
Rolling DB Ext: 8 x 4z
Face Pulls: 15 x 3
Hammer Curls: 3 x 10
Two Finger Plate Pinches: 3 sets
Day 3 Accessories
Deload
Warm-up: McGill Big 3, One-legged DL
Seal Rows: 3 x 10
Pulldowns: 2 + 1 drop set (2 drops)
DB Shrugs: 25 x 2
Dips: 12 x 3
Band Pushdowns: 100 reps
Side Laterals: 10 x 2 + 1 drop set (2 drops)
Band Pullaparts: 100 reps
Supinated Grip Work: 3 sets
This week was pretty uneventful training wise. Three of my training partners are in contest prep getting ready for competitions. So the weights are getting heavier and more serious. Dan, Dakota and Chris all look like they’re heading the right way to lift big in their meets.
I got my care package from Brian Carroll this week with a bunch of Inzer swag. I was pumped to receive it. Thanks again Brian and of course Inzer Advanced Designs!
All is quiet on the home front, which is just fine by me. No new is good new sometimes. Life is good.
Dain Soppelsa
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