Dan Dalenberg- 7 Weeks out!

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. 

Week 8

This was a hard deload week. Chelsea and I were on vacation for the week, on a Royal Caribbean cruise. I’m thankful that we got super lucky with the weather, we left out of Galveston, Texas right after airports and other services were coming back online post hurricane Harvey. Also lucky that Irma didn’t effect us at all. Some rough water coming back on the last day, but otherwise sunny and hot the whole time!

My favorite part was our first stop, Roatan, Honduras. I made a beeline for the actual town outside of the port and quickly befriended a local guy that showed me around. Chelsea and I ended up renting a scooter for the day and had this same local show us around to the different neighborhoods and a couple different beaches. One really cool thing we saw was a local school. We walked right into the school yard and watched the kid’s have band practice in prep for an upcoming parade. It was controlled chaos in there and very cool to immerse into their culture for the day.

Week 7- Squat/DL

Squat- Opener, 2nd with band

Opened at 900, which wasn’t as good as I would have liked it to be. Still cleaning this up. 945 though was much better. 945 is only 5 pounds off my best from the Arnold prep, and that 950 was done much deeper in prep. I’m in a pretty good spot!

Finished up with speed pulls, some pause squats and hamstring work.

Week 7- Bench

Really happy with how this went. I had to move my bench training to Friday evening and get it in on the road. The rest of the group did a meet Saturday. We were in NW Indiana, so I hit up the Illiana Power Asylum to get it done. SUPER nice gym and the owner was really cool. He ended up being my third guy for the hand out and spotting. Big thanks to him and Julia for helping out. Probably one of the best bench sessions I have had!

Bench- Opener from 2 boards, 655

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4 board shirted work- Triples: 495, 545, 585

Speed Bench- Normally I would use chains, but I was in a rush and hit it straight weight

Pull downs and press downs to finish it out.

Saturday’s Meet

3/4 guys had a great meet!

Dakota- 3rd meet with us. Hit his first 300+ competition bench, which had been a big mental block. Now that he is past this, I think he will probably blow right past it. 50+ pound total PR.

Chris- 2nd meet with us. 65 pound total PR. I think Chris’s total is up over 200 pounds since he started training with us…. Biggest factor was probably listening to me when I said he was the 2nd tallest 198 I had ever seen and insisted he gain weight.

Cody- First meet ever. Went 8/9 and either matched or beat all of his gym PRs.

Some honest truth

Dain didn’t have a good day. I’ll let him elaborate.

Some Ownership

After the meet, I told Dain that I didn’t want to coach him anymore. Not because he makes coaching him difficult, he is super easy! Listens and trusts, always puts the work in. Pretty much an ideal client I would say.

I don’t want to coach Dain anymore because what I am doing for him clearly isn’t working. I have made him stronger, but it isn’t translating to meets. When I am completely honest, I’m not qualified to be coaching someone in multi-ply. I don’t have the experience to do it and I shouldn’t be doing it. That’s on me and I should have admitted it a long time ago.

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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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