Dan Dalenberg | Arnold Classic 2018 | Wk 3 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. Bench – 2 board 3 x 2 RPE 8

Worked up through 585 for doubles. All of it felt pretty easy. I did have one set where we pulled my shirt too low and it just changed the groove too much. I was pretty sure the second rep would be a dump so I put it away and saved it.

2. Bench- 2 board 3 x 2 RPE 8 with light band

Now that I look back at this training session, I’m pretty sure I messed it up a little because I added the band to 585 and kept going. The straight weight stuff was probably too light. The band kills me! Its so much tension. I just bought some new bands too, so the one I am using is fresh. Better this week than the last time though, pressing faster. One of the sets I lost my wrist at the top and knew I was putting the bar over my face if I took the second rep. Again, saved it for another day.

3. Shirt Break In – 4 Boards, close grip

I am working on a size 52 SDP, triple chest, triple sleeves. This thing is TIGHT. I did manage to get within an inch or so of my competition grip and started to think I could use this thing. My 54 fits pretty good but is a little on the loose side now that I am lighter. Certain team members think this shirt is too small (BRIAN) and think I might not be able to use it (BRIAN), so since I am really stubborn, I am now determined to make it work.

Now that my grip is starting to come out, I think I can do it. Next week I will be in it again with the goal of getting out to a competition grip and taking it to a 3 board. If I can do that, then I feel really good about using it. Every shirt I have worn starts out this way, seemingly impossible. Dain’s first new SDP was the same, we didn’t think it would work. This seems to just be the nature of these shirts. The break in process is pretty involved and takes a lot of patience but with enough care, a seemingly too tight shirt can be done (RIGHT BRIAN?).

4. Reverse Curls, Band Pressdown, Band Pull a part super set

Garage Update

The ceiling is done and helped a TON. It was single digit temperatures and we were able to train fairly comfortably. I’m still thinking about doing the walls, but for now this is good enough. The heater needed to be run 15 minutes on, 20-25 minutes off or so to keep it tolerable. Really not too bad in my opinion. Considering how extreme our temps have been I can’t complain. A week ago I thought we were going to have to move out of the garage, just not tolerable.


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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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