03 Sep Dain Soppelsa Contest Prep 8/30/17 & 9/1/17

I am currently in contest prep for the RPS Indiana State Championships on September 16th. Dan Dalenberg will be handling my programming leading up to the meet. All the heavy work is done…time to taper off and deload.

Day 2 Shirted Bench Press- 1st attempt off a half board, 2nd attempt off a 1 board

Warm-up- McGill Big 3, Band Flyes

Flat Bench Press

585 x 1, 655 to half board…I put on my ancient back-up and tried to salvage my workout.

565 x 1 2 board, 605 x 1 1 board, 650 x 1 1 board

My back-up is REALLY old and I have something in the works for a shirt to use for the meet. I’ll elaborate soon.

Close Grip 3 Board Press 315 x 5 x 3

DB Floor Press 10 x 3

Band Pushdowns 15 x 3

Plate Pinches

Day 3 Lower Body Assistance

Warm-up- McGill Big 3

McGill Chin-ups- 10 x 1

Bent Over Rows- 8 x 3

BB Shrugs- 15 x 3

Piston Squats- 5 x 3

Goblet Squats- 15 x 3

Single Leg DLs- 15 x 3 sets per leg

Hex DB Holds

Planks

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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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