27 May Dain Soppelsa- Training Log for week of 5/22/17
Week 10 of off-season
Day 1 Squat/DL
Warm-up
10 minute walk
McGill Big 3
Goblet Squats
Buffalo Bar Squats-RPE 7
up to 535 x 3 Rawwww
Deadlifts from Floor-RPE 7
up to 495 x 2 also Rawww
Kettlebell Swings
8 x 4
Extra Wide Box Squats
2 x 4
Hex DB HoldsÂ
Day 2 Bench Press
Warm-up
McGill Big 3
Band Flyes
1 Board Press-RPE 7
up to 365 x 3 POR
Close Grip 3 Board Press
225 x 5
275 x 5
315 x 5 x 3
McGill Chin-ups
1 x 10
Band Pushdowns
100 reps
Plate Pinches
Day 3 Lower Body Assistance
Warm-up
McGill Big 3
McGill Chin-ups
1 x 10
Bent Over Rows
8 x 3
Shrugs
15 x 3
Piston Squats
5 x 3
Bulgarian Split Squats
15 x 3 per leg
Single Leg GM
12 X 3 per leg
I’m feeling strong at this point in my off-season. I’m excited to test next week. I’m pain free and I feel like I have some good momentum already. Everything is coming together nicely and I should be in a very good spot come competition time in October. Kingdon Street Barbell is working out swimmingly. It’s amazing the difference in my mindset not having to be in a commercial gym and be subject to the nonsense that goes on there.
On another note, we closed on the sale of our Kalamazoo house on Tuesday. Handed the keys over and made a couple bucks so we’re over the moon and ready to continue to settle in in our new house. It’s so much quieter and laid back where we live now. My stress levels are way lower than they were and it won’t hurt my lifting either. Have a good week.
Dain Soppelsa
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