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.