Dan Dalenberg | 3 weeks out | SQ/DL

Contest prep is well underway. I will competing at the Lexen Xtreme Fall Classic in October, lifting multi-ply 242. I will be looking to improve on my PR total of 2370.

And we are right back on track!

Squat- Opener, reverse band 2nd

Here’s the summary of my squat troubles: I spent too much timing trying to squat like other people in canvas gear. Tried to go too wide, toes too far out, bar too high, sitting back too hard.

So I reverted back to what works for me. “Raw with suit.” By this I mean that I do everything the same as I do raw, just with a slightly wider stance. Feet the same, bar placement the same, sitting mostly down after hip hinging, etc, etc. Paid off.

Opener- 900

Went to an aggressive 2nd of 970 and hammered it.

Called an audible to take 1000 and hammered that one too. I feel very good about taking this lift at the meet. Generally if I can handle it with a band in the gym, I have a good shot at it on the platform.

Deads- Opener

I actually lost my grip right at the top with 650. I’m not worried. My set up was terrible, I am wearing too much gear. My body has really filled out, I simply can’t wear triple ply briefs under my suit when I am this big. I couldn’t get set on the bar well so my grip was way off. Not a big deal.

Pause Squat- 3 x 3

I ended up doing these raw. I was beat and 3 hours into the session.

GHR- Home made style on the bench with a ratchet straps and some bands.


I feel very good about my squat and deadlift rolling into the meet!

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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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