Dan Dalenberg- 6/25/14 Bench Training and a Product Review

4 weeks out from the bench only meet. I took a projected opener followed by 2nd and 3rd with reverse bands. I haven’t handled weight quite this heavy since early March. As a result I was a little tentative and slow. Felt strong, just not as fast usual. Not a problem though, things are coming along as expected. As a general note- I DO NOT like training for bench only. It’s super boring. Here’s how it broke down:

Active Warm Up

Band Flyes

Hammer Curls

Face pulls

Band Pressdown


1. Bench- Opener then add reverse bands for projected 2nd and 3rd.

Singles up through 405. 455 opener followed by RB 480 and 510. I used monster and regular minis. We slide the bench under our monolift and set it up like that. This setup takes off almost exactly 45 pounds, it will hover just the bar about half an inch below where I touch.

2. Close grip 2 board press- 315 x 3 x 3.

3. Incline Dumbbell Press- 65s x 4 x 15

4. Bunch of curling to keep my biceps feeling decent

Product Review

When I first moved up to Michigan the gym didn’t have that red Forza. We had two of the half height power rack style benches, one of which was badly in need of a new pad. I found one from Edge Fitness Systems. I love this thing. The cover is very sticky and locks you in tight, no sliding. I like how firm it is as well. It is just soft enough that your lats will lock in but it doesn’t feel like a mattress like some benches do. I prefer it over the Forza pad so I ended up putting it on the new bench. Shipping was quick and we are all very happy with the quality. If you need a replacement pad, this one is a great option.


I’ve seen some of his other work too, very well built and reasonable prices. Check it out!

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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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