09 May Dain Soppelsa’s Training Log for the Week of 5/1/17

Week 7 of Off-season

Day 1 Squat/DL

Warm-up

10 minute walk, McGill Big 3 and Goblet squats

Buffalo Bar Squats RPE 7

685 x 2 briefs only

4″ Block Pulls RPE 7

585 x 2 raw

KB Swings

8 x 4

Extra Wide Box Squats

2 x 4

Grip Work 

 

Day 2 Bench Press

Warm-up

10 minute walk, McGill Big 3 and Band flyes

Floor Press w/football bar and 2 chains RPE 7

300 x 2

Close Grip 3 Board Press

5 x 5 up to 335

Lat Pulldowns

8 x 4

Band Pushdowns

100 reps

Grip work

 

Day 3 Lower Body Assistance

Warm-up

10 minute walk, McGill Big 3

McGill Chin-ups

1 x 10

Bent Over Rows

8 x 3

Shrugs

15 x 3

Piston Squats

5 x 3

Bulgarian Squats

15 x 3 per leg

Single Leg GM

12 X 4

Grip work

 

Day 4 Fluff and Buff

Warm-up

10 minute walk, McGill Big 3 and Band flyes

Side Laterals

Rear Delt Flies

Incline DB Press

Flat DB Press

Upright Rows w/ DB

Standing Calf Raises

Pushdowns

Grip work

I’m getting into some heavier weights now going into the last few weeks of this off-season block. Feels good to push a little bit more on the main lifts and feel some heavier weights. I will say that these block pulls are kicking my butt though…but I supposed that’s the whole point of an off-season, working on your weaknesses.We still haven’t officially closed on the Kalamazoo house. Realtor says we should close towards the end of next week. This house stuff really takes forever…