22 Oct Dain Soppelsa Log 10/16-10/22/17 Contest Prep Week 4

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

Day 1 Squat/DL

Warm-up– McGill Big 3, Goblet Squats

Buffalo Bar Squats  50 %, briefs only

405 w/3 chains x 2 x 5

Deadlifts– opener, full gear

635 x 1

DB Shrugs 25 x 3

Plate Pinches 3 sets

 

Day 2 Bench Press

Warm-up- McGill Big 3, Band Flyes

Flat Bench 50% + 2 chains

225 x 2 x 5

DB French press– 3×10

Wide pulldowns– 5×10

Band pushdowns– 100 total reps

Band pull aparts– 100 total reps

 

Day 3 Assistance Day

Warm-up– 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