01 Jan Dan Dalenberg | Arnold Classic 2018 | Wk 3 SQ/DL

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. 

It might be premature to say but I think I may have remembered how to squat this time around. Pretty neat. Each multi-ply meet I have done my squatting came down to the last session or two. I would burn a couple weeks and everything feel really terrible and then finally figure it out at the last minute. I think I have it this time though.

1. Squat– Straps down, chains- Doubles

Top sets were at 505 and 4 sets of chain. I am really happy with the descent speed on these.

2. Deadlift– 2 x 3 at 80%

80% is about 585, both sets done there. These felt really easy. I always seem to pull better when I am a lighter. Triples in full gear is pretty unpleasant though.

3. Block Pulls– SKIPPED ‘EM. To be honest, I forgot. I didn’t remember until I checked my training at the very end and everything was put away.

4. Hamstring Curls – Doubled mini bands

5. Wide Pulldowns- 4 x 12

6. Calve Raises – 3 x 20

Made a big improvement to the garage over the weekend by insulating the ceiling. Until now, we have been training in an unfinished garage. The cold wasn’t too bad, a propane heater kept us warm enough. The past few days have been especially cold though, highs in the single digits most days. Last Wednesday was almost unbearable so we picked up some insulation and for the ceiling done. I haven’t actually trained in there with the whole ceiling finished yet, but even with it partially done yesterday it was much warmer and heat up way faster. Money well spent.

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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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