Dain Soppelsa-Training Log for week of 7/17/17-C.P. 9 Weeks out

I am currently in the process of doing contest prep for an RPS meet in Indiana on September 16. Dan Dalenberg has written my contest prep. I will be competing in the 308 weight class and competing in the multi-ply division. I am aiming to break a 2400 pound total and qualify for Day 2 of the Arnold.


Day 1 Squat/DL


McGill Big 3

Goblet Squats

Buffalo Bar Squats

Worked up to 815 in briefs and knee wraps which will be right around my last warm-up

Conventional DL

up to 585 x 1

KB Swings

8 x 4

Extra Wide Pause Squats

2 x 4

Bodyweight Hangs for time

3 sets


Day 2 Bench Press


McGill Big 3

Band Flyes


495 x 2 3 Board Press- 70%

545 x 2 2 Board Press- 75%

I used my black SDP on this day because my Rage X is at the tailor. It will be ready for the next shirted workout of my contest prep.

Close Grip 3 Board

315 x 5 x 3

DB Floor Press

10 x 3

Band Pushdowns

15 x 3


Day 3 Lower Body Assistance


McGill Big 3

McGill Chin-ups

1 x 10

Bent Over Rows

8 x 3

BB Shrugs

15 x 3

Piston Squats

5 x 3

Single Leg GM

15 x 3 per leg

Goblet Squats

15 x 3

Hex DB Holds

3 sets


I had planned on competing in the RPS meet in Columbus, Ohio on October 28th, but we found out this week that it’s full already. Lucky for me three of my training partners are doing an RPS in Indiana on September 16th, so I am jumping into meet prep this week and rolling into that one.


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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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Brian Carroll

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Brian Carroll

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