Dain Soppelsa- Log for 7/30/17 and 7/31/17-Contest Prep-6 weeks out

I am currently three weeks into contest prep for the RPS Indiana State meet on September 16. Dan Dalenberg is handling my programming for this meet. The weights are going up each week and I’m in full gear now. I’m feeling ready to move some big weights.

Day 1 Squat/DL 

Warm-up

McGill Big 3

Goblet Squats

Squats-Straight Bar-Full Gear-75% x 2 x 3

up to 705 x 2 x 3 sets

I was moving these really fast and on my first set I got thrown around a bit at the top in between reps, but with a cue to flex my quads at the top to get control in between reps, sets two and three were much better.

DL-Full Gear-75% x 2 x 3 

up to 545 x 2 x 3 sets

I am really liking the Fusion Deadlifter. It’s easier to get down to the bar than when I was using my LUP. I like the pop I get off the floor as well.

Single Leg GM

15 x 3 sets per leg

Planks for time

 

Fluff and Buff Day

Warm-up

McGill Big 3

Push-ups

McGill Chin-ups

1 x 10

Bent Over Rows

8 x 3

BB Shrugs

15 x 3

Piston Squats

5 x 3

Goblet Squats

12 x 3

Single Leg GM

15 x 3 sets per leg

Hex DB Holds for time

 

 

 

 

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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.
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