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.


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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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