Dan Dalenberg- 7/7/14 Training

Less than 2 weeks out from the meet. Starting to taper down.

Just an offseason SQ/DL deload. Super easy and weights moved very fast. Shame that I am only doing a bench meet, my squat feels very strong. Great indicator for the fall though.

Warm Up

McGill Big 3

Hip and Pec stretching

KB Swings

Goblet squats

Band Fly- Why this? Well, with the pec injury this is helping everything heal much faster. But even if I wasn’t fighting off a little strain I would still do it even on lower days. Getting under the squat bar is hard. Warming up my pecs and shoulders lets me get under the bar easier.


SQ/DL- 3 singles at ~60%

Squat- 415 x 3 x 1

Deads- 365 x 3 x 1

McGill Pull ups- 10 singles

Bird Dogs- 10×10 second holds [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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