04 Dec Dain Soppelsa Week 1 Offseason 11/26/17-12/2/17

I recently competed at the RPS Live Large Fall Brawl in North Canton, OH. I totaled 2.341 lbs via a 942 squat, a 738 bench and a 661 deadlift. Zane Geeting will continue to do my programming. I recently began a new offseason block of training. I plan to compete at 275 in the spring.

Day 1 Squat/Deadlift

Warm-up – McGill Big 3, Goblet squats

Buffalo Bar Squats w/4 chains RPE 6-7  – 315 x 5 x 3 sets

Speed Pulls RPE 5-6 – 315 x 1 x 5

RDL w/light band – 8 x 3

Hamstring Curls – 10 x 3

Leg Ext – 15 x 3

Pulldowns – 15 x 3

Two Finger Plate Pinches –  3 sets

Day 2 Bench Press

Warm-up – McGill Big 3, Band Flyes

Raw Swiss Bar Floor Press RPE 6-7 – 275 x 4, 5, 7

Swiss Bar 3 Board Press –  315 x 3 x 3

Rolling DB Ext – 8 x 4

Face Pulls – 15 x 3

Hammer Curls – 10 x 4

Two Finger Plate Pinches – 3 sets

Day 3 Accessories

Warm-up – McGill Big 3

Seal Rows  – 10 x 5

Pulldowns – 10 x 3 + 1 drop set(2 drops)

DB Shrugs – 25 x 3

Dips – 12 x 4

Pushdowns – 100 reps

Side Laterals – 10 x 3 + 1 drop set(2 drops)

Face Pulls – 100 reps

Supinated Grip Holds – 3 sets

Not a lot to say about this week’s training. It was good to get started on an offseason block. My weight is at 285 last time I checked. Life is good.

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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)

• Dain Soppelsa Log Offseason Week of 2/25/18-3/3/18 - March 5, 2018
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• Dain Soppelsa Offseason Week of 2/11/18-2/17/18 - February 18, 2018