21 May Dain Soppelsa’s Training Log for the week of 5/15/17

Day 1 Squat/DL Deload

Warm-up

McGill Big 3

Goblet Squats

Buffalo Bar Squats RPE 5

315 x 1 x 5

Deadlift RPE 5

315 x 1 x 5

KB Swings

8 x 4

Extra Wide Box Squats

2 x 4

Grip Work

This was our first training session in Dan’s garage. Dan, Chris and I set up the garage gym for about two hours before our training session. This was a great time for a deload because I was worn out by the time we finished setting things up. It’s going to be awesome training in a private setting again. I always forget how much I despise commercial gyms until I have to go back to training in one.

Day 2 Bench Press Deload

Warm-up

McGill Big 3

Band Flyes

Bench Press RPE 5

225 x 1 x 5

Close Grip 3 Board Press

225 x 5 x 3

Lat Pulldowns

8 x 4

Band Pushdowns

100 reps

Plate Pinches

Day 3 Lower Body Assistance

Warm-up

10 minute walk

McGill Big 3

Goblet Squats

McGill Chin-ups

10 x 1

I have definitely improved when it comes to doing these. When I began this off-season, these were downright painful to do. It felt like my shoulders were going to rip off. I can now complete the 10 sets with less than a minute rest in between each set and they don’t cause me pain. These are small victories, but I’ll take it any way I can get it.

Bent Over Rows

8 x 3

BB Shrugs

15 x 3

Piston Squats

5 x 3

Bulgarian Split Squats

15 x 3 per leg

Single Leg GM

12 x 3 per leg

Hex DB Holds for time

I’m coming towards the end of this off-season block and I’m very pleased with how things are going. The goals for this off-season were to work on improving my squat out of the hole, to work on my sticking point off my chest on the bench and to work on my transition from mid-shin to above the knee on my deadlifts. The exercises that Dan picked kicked my butt, but that’s the point, right? He always does a great job with my programming. I was scheduled to test this coming week, but Dan will be out of town for a wedding, so he extended my off -season by a week. I’m feeling strong and fresh. I feel confident that after this summer with a good meet prep, I should be in a good position to get back over a 1000 pound squat and a 2400 pound total. After that, I want to try to break some of my meet PR’s in the near future. Things are going great. Life is good. 10/20/Life and I wouldn’t have it any other way.

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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.

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