Dan Dalenberg- 5 weeks out bench

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

Holy crap the meet is getting close. Thankfully training is going really well. Last two weeks everything has been good. This training session went pretty well too, benched at MBB with a big group.

I knew I would be beat up from squatting so heavy on Friday night. My plan was to do a slight unload anyways so I was in good shape.

Slight unload: Kind of like a deload but not really. My best lifting has come when I follow the 10/20/Life structure of 2 weeks up, 1 down. This time though it wasn’t going to work quite right and I would be deloading one to many times in the last 5 weeks of my training cycle. I knew I would still need a little extra rest so I “unloaded” and just worked up to my last warm up.

Warm Up

McGill 3

Hammer curls

Band fly



Bench- Up to 405 for a single. Easy rep but my body was trashed.


Close Grip Floor Press- 3 x 10 at 225

Band Fly- 100 reps total

That was it! Pretty easy training day. Sets me up nicely for next week.

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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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