29 Jan Dan Dalenberg | Arnold 2018 | Bench wk 6

I recently lifted in the Lexen Fall Classic in Columbus, Ohio where I totaled 2400 via a 950 squat, 715 bench and 735 deadlift at 242 multi-ply. Now I am deep into contest prep mode for the XPC Finals at the Arnold Classic in March 2018.

This session was less than optimal.

1. Bench

The plan was to work up to some RPE 8 work off the 2 board and then add a band and continue RPE 8 2 board work. Apparently I filled out a fair bit since the last time I had my tightest bench shirt on, because we couldn’t get it on for anything. I tried to make it work, but just couldn’t get it pulled on far enough for it to be usable.

So I went to plan B and pulled out my purple shirt and went to work. I was having a lot of trouble keeping my wrists in line and ended up dumping 655 just barely out of the groove, putting me in a position where I couldn’t press it. I didn’t feel like I was getting the amount of support I am used to, which isn’t all the surprising since I am lighter and the sleeves on this shirt have always been borderline too big.

We took some measurements and I dropped it off with the tailor the next morning. The sleeves needed to come in a lot, so hopefully that fixes the issues.

2. Reverse Curls

3. Band Pressdowns

4. Band pull a-parts

After the miss, my arms were pretty fried and didn’t see much value in continuing into the banded work. I need to get that shirt altered and get it back before I do any more equipped benching. Not the best thing to have happen at this point, but I know that shirt really well and have a solid backup shirt that I wore at the Arnold in 2017, so I’m not too concerned.

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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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