Dan Dalenberg | Squat and Deadlift Training

I recently lifted at the Arnold XPC Finals. This was my first meet at 220 since 2010 where I managed a 955 squat, 675 bench and 675 deadlift for a 2305 total and lightweight best lifter win. Taking some time to get leaner, look better and accomplish a few other physical goals. 

Overdue training log update!

Last week was a whirlwind of activity. My mom came to visit over the weekend, then I was off to Puerto Rico for work and then this past weekend we traveled to Illinois to do a late Father’s Day celebration with my dad and father-in-law. Between travel, school and a couple days of work thrown in there too I was quite busy. It was a good week though! Two very good weekends and a productive trip to Stryker Puerto Rico.

Kingdon Street Barbell, 2.0

The garage gym has been resurrected. I looked around at options for where to train in Kalamazoo and couldn’t find something that fit quite right. There was a Crossfit gym that was just about right and I liked the owner a lot, but the hours were tough. Same story at a local weightlifting gym- owner was really cool and the facility was awesome, but the hours just weren’t going to work for us. So, equipment was purchased and we are back in the garage two days a week!

Competition Bench: Used, custom

Rack: Titan T3, 2 x 3 construction

Plates: CAP Barbell, from Walmart (on sale and free shipping! couldn’t beat the price anywhere)

Bars: EFS SSB, Texas deadlift, Texas Power, Bulldog Squat bar

Other odds and ends like bands, adjustable dumbbells and so on.

It’s a simple setup but will work well for us.

Squat

I spent a couple hours putting everything together before training, so my hopes weren’t exactly high! Worked up 445 x 3 at RPE 7 and decided that was enough for the day. No reason to push it harder than that. A proper squat bar FELT AWESOME.

Something to note: Since my next meet is raw and walked out, I decided to go back to my old, narrow raw stance. I squatted 804 that way for a reason. I’m not going to try and stay wider like I am equipped.

Deadlift

My deadlift strength feels very, very good actually. Didn’t pull anything heavy, just 455 x 3, but it felt snappy even in the heat and after working pretty hard up to that point. Happy with that.

Leg Accessories 

Goblet Squats/Walking Lunge Super Set

SSB Squats- 4 x 10

Upper Body Accessories

Pull Ups- 4 x 10

Band Fly – 4 x 20

Floor Press – 4 x 12

 

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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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