27 Dec Dan Dalenberg | Arnold W1 | Bench

Arnold XPC prep is under way! I will be lifting pro multi ply at 242.

405 off a couple boards RAWWWWWWWWWWWW. Good first week getting ready for #ArnoldClassic2017 #powerrackstrength #1020life #benchpress #inzer

A post shared by Daniel Dalenberg (@ddalenberg) on Dec 21, 2016 at 5:46pm PST

1. Bench– 2 board press to 7 RPE

Worked up to 405. My bench strength is pretty decent right now. The two board is a difficult lift for me, so I’ll be hitting it pretty hard throughout my contest prep.

2. Speed Bench- 5 x 2

All of the sets were done with 225+ a single mini band. This work serves two purposes, working both speed and technique. We take a little different approach to speed benching. Often you will see lifters just snapping the bar around as fast as they possibly can and it ends up very sloppy. With loads in the 40-50% range, its easy to throw the bar around fast without any concern over technique. My opinion is that this is pretty dumb, as it reinforces poor technique and is making you faster in those weird, sort of close to correct, bench press paths. So we move the bar as fast as possible while remaining in the groove. The sets longer and probably don’t move as fast but are much more technically sound.

3. Incline Dumbbell

4. Hammer Curls

5. Lat Pull Downs

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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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