29 Oct Dain Soppelsa Log 10/23/17-10/29/17 Contest Prep

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

Day 1 Squat/Deadlift

Warm-up: McGill Big 3, Goblet Squats

Free Squats– full gear, opener, 900 x 1

Pause Squats– SSB, RPE 7-8, 3 x 3

DB Shrugs– 25 x 3 sets

Plate Pinches– 3 sets

 

Day 2 Bench Press

Warm-up: McGill Big 3, Band Flyes

Flat Bench– shirt, full range, opener, 725 x 1

Band Pushdowns– 100 reps

Band Pullaparts– 100 reps

 

Day 3 Assistance Work

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 raisees- 3×20

I spent the weekend in Columbus, OH helping Dan at his meet. He had a great day went 2400 at 242 in only his third ever multiply meet. Danny Dague always puts on great meets and this one was no different. It’s always a good time shooting the shit over these weekends with people that I only see at meets. Being at this meet made me even more excited to compete in my meet this weekend.