15 Jul Dain Soppelsa-Training Log for week of 7/12/17-O.S. Wk 6

I am currently in the middle of my second off-season block. I’m planning to lift in the Lexen RPS Meet at the end of October in Columbus, OH. I will be competing at 308 and using multiply gear. I will be starting my contest prep next month. Everything feels good right now.

Day 1 Squat/DL

Warm-up

McGill Big 3

Goblet Squats

Buffalo Bar Squats RPE 8

up to 615 x 2

Conventional Deadlifts RPE 8

up to 545 x 2

KB Swings

8 x 4

Extra Wide Box Squats

2 x 4

Plate Pinches

3 sets

I haven’t had briefs on for a month or so, so I was ready to get back into some gear. The weights all felt light and my patella didn’t bother me this week, due to a wider stance. Deadlifts felt better than I expected. I still have to think about what I need to do on these since I don’t normally pull conventional, but speed was good.

Day 2 Bench Press

Warm-up

McGill Big 3

Band Flyes

Bench Press

up to 315 x 2 raw

405 x 3 3 board

495,545 x 3

Noodle Press

225 x 5

245 x 5

265 x 5 x 2

Lat Pulldowns

12 x 3

Pushdowns

100 reps

Plate Pinches

3 sets

This was my second time in my new shirt that I plan to use in my upcoming meet at the end of October. Everything felt pretty good, but I did notice that the upper part of the sleeves needs to come in. The sleeves are tight from the elbow to about the middle of my upper arm and then they are too loose. So the day after this session, I took my shirt in to the tailor that Dan and I have been using. I should have it back in two weeks.

Day 3 Lower Body Assistance

Warm-up

McGill Big 3

Arm Hangs

McGill Chin-ups

1 x 10

Bent Over Rows

8 x 3

BB Shrugs

15 x 3

Piston Squats

5 x 3

Goblet Squats

15 x 3

Single Leg GM

15 x 3 sets per leg

Arm Hangs for time

3 sets

I tried to get this session in as quickly as possible and take minimal breaks in between sets. I broke a good sweat and go in some good back and lower body work.

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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.

Latest posts by Dain Soppelsa (see all)

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