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 WorkÂ
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…
Dain Soppelsa
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