27 Dec Dan Dalenberg | Arnold Classic 2018 | Wk 1 Bench

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 moving into contest prep mode for the XPC Finals at the Arnold Classic in March 2018. 

1. Shirted Bench– 2 and 3 board work to 7 RPE

Top sets were off the two board, with 545 straight weight and a light band. Light band is a bit of an oxymoron, that thing adds a lot of tension! It took me by surprise resulting in the second rep always being better than the first. I remember actual thinking “Damn I need to press this thing faster and get it the heck out of my hands.”

I did three doubles here and was spent. Zane had some good feedback, this movement did exactly what he wanted it to. The purpose was to teach me to press all the way through the movement, and not just ride the rebound of the shirt. If I’m not pressing with full effort that band is going to kick my ass, so I have to press fast and strong to beat it.

2. Reverse curls – 4 x 12

3. Band Pressdowns – 100

4. Band pull aparts – 100

I got back from my parent’s house last night. Body weight is up a little, to 238 this morning. Still in a good spot, not much damage from a weekend of sweets and eating what I felt like eating for the most part. Back on it today though. This seems to work well for me through the holidays, enjoy the family meals and not worry about it then get back dialed in immediately after. Doesn’t do much damage and is a nice break too.

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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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