15 Oct Dain Soppelsa Contest Prep Week 3 10/9 -10/15/17

I am currently in contest prep for the RPS Live Large Fall Brawl in Canton, OH on November 4th. I will be competing as a multiply 308. Zane Geeting will be handling my programming leading up to the meet.

Day 1 Squat/Deadlift

Warm-up- McGill Big 3, Goblet Squats

Squats-full gear  opener, 2nd rb, 3rd rb

900 x 1, 940 rb x 1, 970 rb x 1

Deadlifts-full gear

365 x 1 x 5 sets

SSB Pause Squats 3 x 3

Shrugs 25 x 3

Plate Pinches 3 sets

 

Day 2 Bench Press

Warm-up- McGill Big 3, Band Flyes

Flat Bench shirt up to opener

735 x 1, half inch away

French Press 10 x 3

Wide Pulldowns 10 x 5

Band Pushdowns 100 reps

Band Pull aparts 100 reps

My bench groove felt much better this week. Even though I didn’t quite get a touch, I still feel good about this session. Zane gave me a few more things to tighten up. I’m confident I will touch this weight in two weeks.

 

Day 3 Lower Body Assistance

Warm-ups- McGill Big 3

Leg Extensions- 3×20

Hamstring curls- 3×15

Incline DB press- 3×15

Front raises- 3×15

Side laterals- 3×15

Barbell rows- 3×10

Close pulldowns- 3×15

Face pulls- 3×15

Calf rasies- 3×15-20