16 Apr Dain Soppelsa’s Training Log for week of 4/10/17 Week 4 of Off-season

Day 1 Squat/Dead Combo

Buffalo Bar Squats RPE 7 

worked up to 685 x 2 in  inzer predator briefs

We were short on spotters and didn’t have any safety straps, so skipped third rep.

4″ Block Pulls RPE 7

worked up to 495 x 3

I really felt these in my glutes and I felt it the next day, so this is going to pay off with my lockout in the future.

KB Swings

8 x 4

Extra Wide Stance Box Squats

2 x 4

I haven’t done box squats since I started 10/20/Life and I felt it in my hips and hamstrings a lot.

Plate Pinches

Day 2 Bench

Floor Press w/ Football Bar and chains

worked up to 225 x 3

I’m not sure about the weight of the chain, but it kicked my butt either way. These are really going to help me off the chest, which I definitely need.

Pin Press @ 3 Board Height

275 x 5 x 5

Lat Pulldowns

8 x 4

Pushdowns

100 reps

Day 3 Lower Body Assistance

McGill Pull-ups

1 x 10

Bent Rows

8 x 3

Shrugs

15 x 3

Bulgarian Squats

15 x 3 sets per leg

Single Leg GM

15 x 3 sets per leg

Planks for time

KB Holds for time 

We’re in the process of accepting an offer on our house and as long as everything goes according to play, we should close in March. We are all moved into our Lawrence house finally, so that’s definitely a plus. I’m going to be pushing the weight up a little in the next few weeks, so my log should get a bit 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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