
05 Jun Dain Soppelsa-Training Log for 5/28/17-11th week of off-season
Day 1 Squat/DL
Warm-up
McGill Big 3
Goblet Squats
Straight Bar Squats RPE 9
up to 815 x 1 briefs and knee wraps
Deadlifts off floor RPE 9
up to 655 x 1 in Fusion
Day 2 Bench Press
Warm-up
McGill Big 3
Band Flyes
1 Board Press
up to 405 x 1 raw
455 x miss
Band Pushdowns
100 reps
Grip work
Day 3 Lower Body AssistanceÂ
Warm-up
McGill Big 3
Goblet Squats
McGill Chin-ups
1 x 10
Bent Over Rows
8 x 3
BB Shrugs
15 x 3
Piston Squats
5 x 3
Goblet Squats
10 x 3
Plate Pinches
Squats: Squats felt very good this week. 815 is the most I’ve ever done in briefs and I had some in the tank. I shifted in the hole before I came up, but I was able to correct it on the way up. That’s the only complaint I have about it. I plan on making a push in the fall to get back into the 1000 pound squat club along with Dan.
Deadlifts: This was the first time I have used a Fusion and I was very pleased with it. It was tighter than I expected, so I was concerned about that at first, but by the end of the session everything felt great. I had really good speed off the floor and plenty of support throughout the lift. This should be around an opener in October.
Bench: I got sucked into running my mouth this week and it cost me a miss. 405 was decent, but it wasn’t great. I should’ve taken 425 and called in a day. Dan tested off a 1 board last week and he managed 455, so I had that number in my head going into this session. I convinced myself it was there and made a bigger jump than I should have. I ended up missing in the 2 board range, which is par for the course for me. Dan has me doing some different things during the next block of my off-season to try to bring up this weakness.
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