18 Jan Dan Dalenberg | Arnold 2018 | SQ/DL Wk5

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 didn’t go so good….

1. Squat– Last warm up x 2, Reverse Band: Opener x 2, 2nd attempt x 1

I was feeling a little drained when we started but didn’t think much of it. At the last warmup, I did a poor job of getting tight and the bar rolled, so I racked it after the first rep. Decided to go ahead and go up to what ended up being a difficult reverse band single at 915.

From a technical standpoint, my form was pretty decent. Not perfect, but no major mistakes. Its hard to explain how I felt during the lift, it wasn’t that the weight was heavy, it was that I felt weak. Weak in ways that I don’t usually experience, it was really hard for me to keep my arch for example.

After that I felt really drained and exhausted. Figured I just didn’t have it that night. Woke up the next morning sick and ended up out of work for a couple days. Probably the explanation! I hope at least. Not a big deal as I got most of the work done, hopefully fully healthy for the next squat session and can turn it around.

This part of the training cycle gets tough. The body is started to get run down a little and weights are getting really heavy. That suppresses the immune system a bit, and being cold/flu season its tough to avoid getting sick. I upped my vitamin C intake quite a bit and will continue to take an Emergen-C type product until after the Arnold. This is something I generally recommend to people, hopefully it will help keep me from getting sick again before the Arnold.

2. RDL – 4 x 6 at RPE 7

2 sets at 225 and 1 at 315. Then the deadlift bar got loaded to 405 and I didn’t have it in me to strip the plate off to do the fourth set.

3. Wide Pull downs

4. Hamstring curls

5. Calve raises

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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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