Dan Dalenberg- 6/30/2014 Squat Training

Last week of heavy squatting in my hybrid off season/bench meet prep. Decided to add a reverse band and go for something big. I spent the last 10 weeks or so experimenting with my squat stance and came to the conclusion to not change what was working so well. While it was a little frustrating since my squatting has been very hit or miss, this is exactly one of the things the offseason is for. Still ended up with a nice PR. 

Week 3- Day 2

Warm Up

Goblet squats, KB swings, stretch pecs and hips. McGill Big 3


1. Reverse Band Squat- Singles to 9RPE (DON”T MISS)

Added rev. average band at 505. Went 595, 685, 750 and finished with 800 (video below). The was 25 pounds more than I had ever handled and much heavier than anything I have handled in the last 2 months. A little shaky, but overall still good progress. I need to work on bringing it down faster, came down slow. That’s a big part of the reason I like rev. bands. Now I know what 800 feels like and hopefully between now and Relentless Detroit this fall I will get used to the pressure.

2. Deadlift- 5 speed singles

My back was completely fried. 315 for singles.

3. Hack Squats- 3 x 15- 150 x 3. We have a nice, plate loaded hack squat that I actually really like.

4. Birddogs- 10×10 second hold per side [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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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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