27 Jan Dan Dalenberg | Arnold 2018 | SQ/DL 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.

Much better session this week! Got that sickness out of my system and was in a lot better shape to squat and pull this week.

1. Squat – Doubles, RPE 7 with 4 sets of chain

This work was originally supposed to be with straps down, but since last week was kind of a wash I decided that it made more sense to put my straps up and go full gear to get more work in the whole get up. I did stay with the buffalo bar to keep it easier on my arms though. I also went into the session with the idea in mind that if things felt good, I would push the straight weight a little harder than typically. Normally, I am very conservative with estimating RPE. Especially with this kind of work, handling huge weights isn’t the point. But I needed to handle something a little heavier, since my next squat session is supposed to be a big one.

Top sets were 615 + chain x 3 x 2 and 705 + chain x 1 x 2

Much better and I felt solid through out.

2. Deadlift- Last warm up x 2 x 2

585 for both sets. I am right at the top end of size in terms of fitting into my smaller deadlift briefs. Could get interesting on meet day, will be very important to have all my stuff packed and have options based on how swollen up my legs are by the end of the day.

3. Hamstring Curls- 4 x 12

We don’t have a great way to do these in the garage. I’ve been trying a few different things, but nothing works very well. So I substitute in the home GHRs we do in their place.

Home GHR- Real simple, use a ratchet strap to strap your ankles to a bench and then do a GHR. Throw a band across the uprights to use as assistance, these things are super hard.

4. Wide Pull downs

5. Calf raises

The following two tabs change content below.

• Bio
• Latest Posts

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.

Latest posts by Daniel Dalenberg (see all)

• A Binge for the Record Books - August 20, 2018
• Training on the Go - July 6, 2018
• Dan Dalenberg | Deload and 5k week! - June 18, 2018