12 Aug Dain Soppelsa Contest Prep 5 Weeks Out-8/9/17 & 8/11/17

I am currently 5 weeks out as of today. I am going on vacation for a week during which, I will deload. The week I come back, things ramp up and get really heavy. I’m excited to peak and do this RPS competition on September 16th in Indiana.

Day 2 Bench Press

-McGill Big 3 and Goblet Squats

Shirt Work 

-585 x 1 x 2 sets 1 board, last warm-up

-655 x 1 2 board, opener

-705 x 1 1 board, second attempt

I was happy with the way the weights moved considering I haven’t had more than 585 in my hands in several months. I don’t to work on my feet. They need to be further back, my heels need to be further out and  down, and my knees need to be out, so they don’t come forward away from the bar.

Close Grip 3 Board Press

-315 x 5, 335 x 5 x 2

DB Floor Press

-70’s x 12 x 3

Band Pushdowns

-15 x 3

DB Holds 

-3 sets

Day 3 Lower Body Assistance

-McGill Big 3

McGill Chin-ups

-1 x 10 sets

Bent Over Rows

-8 x 3

BB Shrugs

-15 x 3

Piston Squats

-5 x 3

Goblet Squats

-15 x 3

Single Legged GM’s

-15 x 3

KB Holds

-3 sets

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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
• Dain Soppelsa Training Log Offseason Week Of 2/18/18-2/24/18 - February 25, 2018
• Dain Soppelsa Offseason Week of 2/11/18-2/17/18 - February 18, 2018