08 Apr Dain Soppelsa’s Training Log for week of 4/3/17

Week 3 of Off-season

Day 1 Squat/Deadlift Deload

Warm-up consisting of McGill Big 3 and Goblet squats

Buffalo Bar Squats 

315 x 1 x 5

4″ Block Pulls

405 x 1 x 5

Kettlebell Swings

8 x 4

Wide Stance Box Squats

2 x 4

Hex DB Holds

Day 2 Bench Press 

Warm-up consisting of 10 minute walk, McGill Big 3 and Band Flyes

Flat Bench

225 x 1 x 5

Close Grip 3 Board Press

225 x 5 x 3

Lat Pulldowns

8 x 4

Band Pushdowns

100 reps

Grip work with the Wheelfarrow

Day 3 Lower Body Assistance

Warm-up consisting of McGill Big 3

McGill Pull-ups

1 x 10

Bent Rows w/Fat Bar

8 x 4

Shrugs w/Fat Bar

15 x 4

Piston Squats w/SSB

5 x 3

Bulgarian Squats

15 x 3 per leg

Single Leg GM

10 x 3 per leg

Plate Pinches

This has been a pretty uneventful week as far as training goes, but it was good timing. We received and accepted an offer on our house this week Thursday. The house was only on the market for 4 days, which is awesome. This process of buying a new house and selling our current one has gone flawlessly, but it’s still takes a lot of you regardless. We’re going to move all our stuff this weekend and start living in our Lawrence house. This should slow our lives down a lot, which I’m ready definitely ready for. Next week should be more eventful for training and much less eventful for life.

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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)

• Dain Soppelsa Log Offseason Week of 2/25/18-3/3/18 - March 5, 2018
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• Dain Soppelsa Offseason Week of 2/11/18-2/17/18 - February 18, 2018