Dain Soppelsa-Training Log for week of 6/5/17, week 1 of new off-season

Day 1 Squat/Deadlift

Warm-up 

McGill Big 3

Buffalo Bar Squats RPE 6

up to 415 x 5 raw

KB Swings

8 x 4

Plate Pinches

 

Day 2 Bench Press

Warm-up

McGill Big 3

2 Board Press w/ long pause RPE 6

225 x 5

245 x 5

275 x 5 x 3

Noodle Press

225 x 5 x5

Fat Man Pull-ups

10 x 3

Band Pushdowns

100 reps

Plate Pinches

3 sets

 

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

Goblet Squats

10 x 3

Single Leg GM’s

10 x 3

Plate Pinches

3 sets

I didn’t pull this week because I got some tattoo work done on my lower leg and I didn’t want to scrape it up with the deadlift bar. This off-season is going to kick my butt. I can already tell. The way Dan has my bench press training written is making me do all my pressing from my weakest spot, which is great and terrible. It will definitely make me stronger, which will pay off come October. For now it sucks a lot. My whole back and lats were fried by the time I got through the pressing movements. I did realize something during this week and Dan agreed with me and said he had noticed the same thing. When I bench press raw, I tend to drop the bar on my stomach and let it sink it before I press it up. I think I end up flattening out and getting loose out of the bottom because of this. So I am going to work on bringing the bar down more controlled and making sure to keep my back and lats tight throughout the movement. I’m excited to see what happens during the next 9 weeks with my bench especially.

 

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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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