23 Apr Dain Soppelsa’s Log for the week of 4/16/17

Day 1

I ended up training alone on this day due to Easter. It wasn’t supposed to be a deload week, but it’s my off-season, so I will just switch my squat/deadlift days around for this week and  the next.

Squat/Deadlift

Warm-up consisting of 10 minute walk and McGill Big 3

Buffalo Bar Squats Deload RPE 5

315 x 1 x 5

4″ Block Pulls

315 x 1 x 5

KB Swings

8 x 4

Extra Wide Box Squats

2 x 4

 

Day 2

Bench

Warm-up consisting of McGill Big 3 and band flyes

Floor Press w/Football Bar and 2 chains

worked up to 295 x 2

Dan was talking smack during my first rep, which he said was slow…so I got pissed and did a much better second rep. I’m thinking about hiring Dan as my life coach since his methods of motivation are so effective.

3 Board Press w/Close Grip

275 x 5 x 3

315 x 5 x 2

Lat Pulldowns

8 x 4

Band Pushdowns

100 reps

Plate pinches for grip

 

Day 3

Lower Body Assistance

Warm-up consisting of 10 minute walk, McGill Big 3 and Goblet squats

McGill Chin-ups

1 x 10

I am definitely getting better at these pull-ups. The first couple months we did these my shoulders and arms felt like they were ripping apart.

Bent Rows

8 x 3

BB Shrugs

15 x 3

Piston Squats w/ Buffalo Bar

5 x 3

Bulgarian Split Squats

15 x 3 sets per leg

Single Leg GM

15 x 3 per leg

Kettlebell Holds for time

Nothing super intense this week, but that’s why it’s called an off-season. We are trying to get settled in at our new house, so I’ve been doing a lot of cleaning and yard work. Getting Closer.