Dain Soppelsa-Training Log For Week Of 7/22/17-Contest Prep 8 Weeks Out

I am currently two weeks into contest prep for the RPS meet in Indiana on September 16th. I will be lifting multiply at the 308 weight class. I’m ready to get into some heavy weight soon.

Day 1 Squat/DL

Warm-up

McGill Big 3

Goblet Squats

Free Squats w/Straight Bar RPE 6-Raw

405 x 1 x 3

465 x 1 x 2

DL RPE 6-Raw

315 x 1 x 5

Single Leg GM

15 x 3 per leg

Planks for time

BW Arm Hangs 

 

Day 2 Bench Press

Warm-up

McGill Big 3

Band Flyes

Flat Bench RPE 5-Raw

225 x 1 x 5

Close Grip 3 Board Press

225 x 5 x 3

DB Floor Press

10 x 3

Band Pushdowns

15 x 3

Plate Pinches

3 sets

 

Day 3 Lower Body Assistance

Warm-up

McGill Big 3

BW Squats

McGill Chin-ups

1 x 10

Bent Over Rows

8 x 3

BB Shrugs

15 x 3

Piston Squats

5 x 3

Goblet Squats

15 x 3

Single Leg GM

10 x 3

Grip work w/forearm crusher

This week was a deload because Dan had to write it that way to that my vacation in August will land on a deload week. The weights only get heavier from here on out. I feel good and I’m hitting reverse band openers on squat and dead on Sunday.

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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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