Dain Soppelsa-Training Log for week of 7/31/17-Contest Prep 6 weeks out

I am currently 6 weeks out from the Indiana State RPS meet on September 16th. I will be competing as a 308 class multiply lifter. Dan Dalenberg will be handling my training leading up to this meet. The weights only get heavier from here on out…

Day 2 Bench Press


McGill Big 3

Band Flyes

Shirt Work-75% 2 x 3 sets 3 Board 80% x 2 2 Board

545 x 2 x 3 sets 3 Board

585 x 2 2 Board

Close Grip 3 Board Press

315 x 5 x 3 sets

Floor Press w/DB

70’s x 10 x 3


15 x 3

KB Holds

3 sets

I got my Rage X back from the tailor. The sleeves were better, but still not tight enough near the armpits. I managed to blow a stitch right away too. I don’t want to mess around with it right now, so I will be using my black SDP for the rest of contest prep and at the meet.


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

Goblet Squats

15 x 3

One Legged GM

15 x 3 per leg

Hex DB Holds

3 sets


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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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