Gift of Injury Book

Dain Soppelsa Offseason Week of 2/11/18-2/17/18

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

Day 1 Squat/DL

Warm-up: McGill Big 3, Goblet squats

Squat: raw: 465 x 6 x 3 (RPE 7)

Sumo DL: raw: 405 x 6 x 3 (RPE 6)

Close Stance Squats: 6 x 3 (RPE 6)5

BB row from floor: 8 x 5

Leg Curls: 5 sets

DB Shrugs: 15 x 5

Two Finger Plate Pinches: 3 sets


Day 2 Bench Press

Warm-up: McGill Big 3, Band Flyes

Two Board Press: raw: 275 x 8 x 3 (RPE 6)

Floor Press: 225 x 8 x 3 (RPE 6)

Seated DB OHP: 8 x 5

Side Laterals: 8 x 4

Lat Pulldowns: 8 x 5

Band Pushdowns: 100 reps

Two Finger Plate Pinches: 3 sets


Day 3 Assistance Work

Warm-up: McGill Big 3, Goblet squats

Belt squats: 8 x 5

DB Press: 8 x 5

Front Raises: 12 x 4

Wenning Triceps Machine: 12 x 4

Bent DB Row: 12 x 4

Band pullaparts: 100 reps

Hex DB Holds: 3 sets

Not much to report this week. I’m still working on my hook grip for deadlifts. I’m still lifting light on bench day to let my pec heal up. Dan is wrapping up training for the Arnold. I’ll be helping him and Zane on competition day. Should be a fun trip. Family is doing well. 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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