Dan Dalenberg- 7/4/2014 Training

Lots of accessory and recovery work. Solid weekend of training.

Warm Up

McGill Big 3- Lots

Band Pressdown

Hammer Curls

Band Fly

Band Lat Pulldown

Hip and pec stretch


Open Gym


I spent the weekend in Grand Rapids and trained at Ezra Salmon’s gym, Performance Edge in Kentwood. I really like his place, roll up doors on both sides of building and tons of very new very nice equipment. Michigan summers make for a great open air environment to train in.

Floor Press- 4 x 8

185 x 2, 225 x 2. Stayed very light here since my pec has been bothering me. This felt very good.

Incline Dumbbells- 4 x 15

50s x 4

Lat Pull downs- 4 x 12. Don’t remember the weight

Face Pulls- Monster mini band x 4 x 25

Band Pressdown- Monsters x 4 x 25

Overall a very good session. I had my pec and elbow worked on by a chiropractor the day before and while I was still sore from the guy trying to rip me in half, I felt really good. The soreness had went from pain to a good sore. That was the first time I have ever had ART done and I am glad I did. I tend to be very suspicious of chiropractors since the common theme seems to be “come back once a week for forever!” but I knew I needed some help to get this stuff right. My elbow was out of alignment and once he put that back in I felt instant relief. He then proceed to dig his fingers into my shoulder and pec, I’m sure in an effort to see if I would actually cry. Close. He grabbed onto the underside of my pec in the armpit and definitely found the injury. Quite painful but worth it. Now that the soreness has left I feel 100%. [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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