Dan Dalenberg | Week 8 Off season | SQ/DL


I recently lifted at the Arnold Classic XPC meet where I totaled 1955, benched 500 raw and pulled a PR deadlift. Off season training has started after a nice long deload. I’m going back to what has worked the absolute best for me, having Brian Carroll handle writing my programming. 

1. Squat- Top set of 4 to a box RPE 8

Worked up through 515 in briefs. Yes briefs. More to come there.

2. Paused Sumos- Top set of 4, RPE 8

Worked up through 455. Holding a pretty decent position here, very pleased with the progress.

3. Piston Squats

4. 1 Leg Deadlift

5. Stir the pot

Really good training night, put in a lot of solid work here. Happy with my squat stance as well. I tried pointing my toes out a lot more and that helped with the shifting I had last week and also let me squat without my groin feeling awful. There is still some shifting which I think will improve as my mobility acclimates to the wider stance.

I also feel really good about the sumo pulling. The only problem is I have a lot of trouble keeping my grip when pulling sumo. I end up pulling double overhand until I can’t hold on and then add straps. Something about pulling mixed grip just doesn’t work for me sumo. I need to get that figured out, but for the time being I don’t plan on pulling sumo competitively so I’m not too worried about it as an assistance exercise.

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Daniel Dalenberg

Dan Dalenberg is a pro level raw and equipped powerlifter with elite totals in the 220, 242 and 275 class. Best official raw meet lifts include an 804 squat, 507 bench press, 715 dead lift and 2006 total. Best equipped lifts include an 950 squat, 715 bench, 735 deadlift and 2400 total at 242. Dan has been training under Brian's guidance using the 10/20/Life methodology since late 2010.
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