Dain Soppelsa Log Week of 9/25/17 Contest Prep 6 weeks out

I am currently in contest prep for the RPS Livin’ 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

Full Gear Squats– last warm-up, opener RB

805 x 1, 900 x 1 RB

Deadlifts w/3 Chains per side-Full gear

365 x 1 x 5

SSB Pause Squats

DB Shrugs

Plate Pinches 


Day 3 Lower Body Assistance

Warm-up- McGill Big 3, Goblet Squats

Leg Ext

Hamstring Curls

Inclines DB Press

Front Raises

Side Laterals

BB Rows

Close Pulldowns

Face Pulls

Calf Raises

I just committed to this meet on Monday, so I only got two training sessions in for the week.

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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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