Day 1 Squat/DL
Warm-up
McGill Big 3
Goblet Squats
Buffalo Bar Squats RPE 7
up to 505 x 5 raw
Conventional DL RPE 7
up to 495 x 2
KB Swings
8 x 4
Extra Wide Paused Squats
225 x 5
275 x 5 x 4
Plate Pinches
3 sets
Day 2 Bench Press
Warm-up
McGill Big 3
Band Flyes
2 Board Press w/Long Pause RPE 7
275 X 5 X 4
295 X 5
Noodle PressÂ
225 x 5
245 x 5 x 2
265 x 5 x 2
Fat Man Pull-ups
10 x 3
Band Pushdowns
100 reps
Plate Pinches
3 sets
Day 3 Lower Body AssistanceÂ
Warm-up
McGill Big 3
Goblet Squats
McGill Chin-ups
1 x 10
Bent Over Rows
8 x 4
BB Shrugs
15 x 3
Piston Squats
5 x 3
Goblet Squats
10 x 3
1 legged GM
12 x 3
Hex DB Holds
3 sets
Nice solid week of training. I feel like I’m starting to feel better out of the bottom of my squats. This has always been a soft spot for me. I’m sure with some additional strength out of the hole after focusing on it during my off-season, that I should be in a good spot for a big squat come October. Benching is still feeling cruddy, but I am seeing slow improvements on both my set-up and bar path. This will definitely carry over to my shirted bench. A better base always helps. Conventional deads feel awkward, but when I watch the video, speed and power look good.
My family went camping over the weekend at Jellystone Park. It’s far from traditonal camping, but the kids really love this place. I also don’t mind having a bed to sleep in and an air conditioner next to my head. Life is good, both inside and outside the gym and I wouldn’t have it any other way.
Dain Soppelsa
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