Dan Dalenberg- 6 weeks out, deadlifting heavy

I recently completed a long off season post Arnold Classic XPC. I’m training for a full meet this fall, an RPS meet hosted by Lexen Xtreme in Columbus. I will be lifting multi-ply at 242. Zane Geeting will be handling my training, Tucker giving some diet advice as well as some guidelines for fluff and buff days. 

The weekend left me pretty drained, so I wasn’t quite sure how this would go. I squatted heavy Wednesday, benched Friday, handled 4 lifters all day Saturday and then pulled Sunday. Less than ideal conditions, but it had to be done!

Squat

Speed squat against chain- RPE 5-6. Kept the straight weight light and did 5 doubles.

Deads

Last warm up X 2- 585

Opener X 1- 675

2nd, off blocks X 1- 740 miss. Got on my toes and out of position, missing about 2/3 the way up. No worries, I hit 750 from this same height a few weeks ago. I wish I hadn’t missed, but not a huge deal.

Pause Squats

Rows

Shrugs

Picking a Deadlift Opener

Deadlift openers, in my opinion, will be almost entirely dependent on my subtotal. The number I put in at weigh ins will be something that isn’t much more than a last warm up. Likely to be 650 this time around. In reality, I will change this based on how the day is going. The last couple meets, I was able to bump my opener up 10-20 pounds and secure a goal total. For example, at the Arnold my opener was 650. At subtotal, I needed 660 to total 2300. So I bumped it up to that out of the way. I will go the same this time. I think I have a shot at a 2400 total. If I can do that with a 675-700 deadlift, I will likely go right to that as long as my warm ups are as they should be.

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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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