19 Mar Dain Soppelsa’s Training Log for the Week of 3/12-3/19

I have been taking it pretty easy since competing at the Arnold. The week after the meet I did mostly just my warm-up and some walking. This week I started a little something, but nothing with a barbell yet.

3/12 Monday Day 1

Warm-up consisting of McGill Big 3 and Goblet squats

McGill Pull-ups- 2 x 5

Single Leg GM-10 x 3

Goblet Squats- 10 x 3

Hex DB Holds- 5 sets to failure

3/14 Wed Day 2

Warm-up consisting of McGill Big 3 and Band Flyes

Floor Press w/Swiss Bar- 135 x 10 x 3, 185 x 10 x 3

Cable Pushdowns- 15 x 3

Hammer Curls- 10 x 3

Hex DB Holds-5 sets to failure

3/16 Fri Day 3

Warm-up consisting of McGill Big 3 and Goblet Squats

McGill Pull-ups- 2 x 5

Bent-over Rows w/Swiss Bar- 10 x 3

Buffalo Bar Squats- 135 x 5 x 3

Hex DB Holds- 5 sets to failure

I didn’t train today. We are trying to get our house in Kalamazoo sold, so we can move into the house we bought in Lawrence, so today we did some yard work instead of the gym. We’re getting close to having it ready to put on the market. I can’t wait to have it done and we hope it sells quickly. After talking to Dan on Friday, I think we are going to start our off-season officially. So my log should get a little more interesting.

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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)

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