Dain Soppelsa Offseason Week 9 1/21/18-1/27/18

I recently competed at the RPS Live Large Fall Brawl in North Canton, OH where I totaled 2,341 lbs in the 308 weight class. I am currently in offseason mode. Zane Geeting is handling my programming. I intend to compete in May in the 275 weight class.

Day 1 Squat/DL

Warm-up: McGill Big 3, Goblet Squats

Buffalo Bar Squats: Full gear: 4 sets of chain: RPE 8: 615 x 2 x 2, 705 x 1

Speed Pulls: Full gear: RPE 5-6: 405 x 1 x 5

RDL w/light band: 4 x 3

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

Bench: 335 x 2 raw, Shirted bench (RPE 8): 605 x 2 2 board, 655 x 1 x 2

Close grip 4 board press raw (RPE 8): 315 x 3, 405 x 3

Rolling DB Ext: 8 x 4

Face Pulls: 15 x 3

Hammer Curls: 10 x 4

Two Finger Plate Pinches: 3 sets


Day 3 Accesories

Warm-up: McGill Big 3, One-legged DL

Seal Rows: 10 x 5

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

DB Shrugs: 25 x 3

Dips: 12 x 4

Band Pushdowns: 100 reps

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

Band Pullaparts: 100 reps

Supinated Grip Work: 3 sets


This was a solid week of training for me. This was the first time I’ve been in full squat gear since my meet in November. It was rocky for me out of the rack during the first couple of sets, but after that with some cues from my training partners, everything ended up dialed in. I feel like this is a good place for my strength to be considering all the variables right now. I’m definitely in a good place.

I got my shirt back from our local tailor this week. I had to have the sleeves taken in quite a bit due to my weight loss. Zane Geeting gave me a couple tips and I ended up getting a perfect fit when the shirt came back. I get stressed about what will happen with my gear at the tailor sometimes. Everything went great this time around. I need a few tweaks to my bar path, but not a bad shirt session at all. I am in a good spot on the bench too.

We had some very nice weather in Michigan for January. There were a couple days this week when it was around 50 degrees. I’ll take that any day. I wore shorts on those days of course, lol. I can’t complain. Life is good.



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Dain Soppelsa

Dain comes to the PowerRackStrength Team with many years of competitive experience. He started competing in southwest Michigan in 2001 and has primarily lifted multi-ply since then. He has totaled pro in 3 weight classes; 2304@275, 2435@308 and 2500@SHW. His best lifts include a 1060 squat, 800 bench and 715 deadlift.
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