Dan Dalenberg- 4 weeks out bench- Looking to add to my crew

Training for RUM 8 on February 8th. I will be lifting on the wrapped/monolift day, hoping to post another 2000+ raw total. 

Get a discount on some Game Plan Nutrition products- I really like the protein powder. Mixes extremely well, really nice for at work when I don’t have much time. 4-5 ounces of water and it still mixes nice.


Warm Up

McGill 3- Yes even on bench day. Good extra core work and gets my back warmed up to arch.

Band Flyes




Bench- Up to opener with sling shot.

Worked up through 405 raw then added the slanger for 465. It moved ok but not the way I want it to. My biceps are trashed from moving equipment around this weekend. I’ve always struggled with tendinitis and clearly running a meet made it flare up. Time for lots of NSAIDs and ice.

Close Grip Floor Press- 4 x 12 at 185

Band Fly- 100 reps with mini bands

I’m pretty worn down. Being sick and running a meet during the hardest part of my training cycle pretty much sucked. I still expect to have a good meet though, I just need to get recovered and coast.

Looking to expand my training group

This training cycle has been rough from a training partner standpoint. Schedules have been crazy and it has made training for RUM challenging.

We train at Strength Beyond in Paw Paw, MI which is near Kalamazoo. I’d like to add 2-3 people to the group. Right now we have 2 raw lifters, 1 raw/single ply and one multi-ply.

The gym has 3 competition spec benches, 2 power racks, mono lift, 2 full sets of bars and most of the specialty bars you could want. We typically train MWF at about 6:15pm. If interested please send me an email at dan.dalenberg@gmail.com

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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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