Dain Soppelsa Training Log Offseason Week Of 2/18/18-2/24/18

I recently competed in an RPS meet in Ohio where I totaled 2,341 at 308. I am currently in offseason mode. Zane Geeting is handling my programming. I plan to compete in May in the 275 class.

Day 1 Squat/DL

Warm-up; McGill Big 3, Goblet squats

Squat: Raw: 405 x 6 x 3 (RPE 6)

Sumo DL: Raw: 405 x 3 x 3 (RPE 6)

DB Step-ups: 8 x 3

BB Row From Floor: 8 x 5

Leg Curls: 5 sets

DB Shrugs: 15 x 5

Two Finger Plate Pinches: 3 sets

 

Day 2 Bench Press

Warm-up: McGill Big 3, Band Flyes

Bench Press: Raw: 245 x 6 x 3 (RPE 6)

Floor Flyes: 12 x 4

Seated DB OHP: 8 x 5

Side Laterals: 12 x 4

Lat Pulldowns: 8 x 5

Band Pushdowns: 100 reps

Two Finger Plate Pinches: 3 sets

 

Day 3 Assistance Work

Warm-up: McGill Big 3

Belt Squats: 8 x 5

DB Press: 8 x 5

Front Raises: 12 x 4

Wenning Tricep Machine: 12 x 4

Bent DB Rows: 12 x 4

Band Pullaparts: 100 reps

Hex DB Holds: 3 sets

 

Not much of note this week. This was my last light week of training. I will deload next week and start ramping up the week after that. Meet prep will be here before I know it. I’m ready. I’m looking forward to go to the Arnold Classic this weekend and helping Dan and Zane kill it. Should be a fun time.

 

The following two tabs change content below.
Avatar photo

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.
No Comments

Sorry, the comment form is closed at this time.

Test The New Plugin Option

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!