21 Dec Dan Dalenberg | Arnold W1 | SQ/DL

I have started contest prep for the 2017 Arnold XPC meet. I will be lifting multi-ply on the pro day at 242.

550 triple to start off Arnold prep. Squatting mostly raw feels like garbage. #1020life #powerrackstrength #squat #inzer

A post shared by Daniel Dalenberg (@ddalenberg) on Dec 19, 2016 at 6:43pm PST

1. Squat- raw triples to RPE 7

Worked up through a smooth set at 550. Happy with how this went and how my strength felt. Overall a pretty good start.

2. Deads- raw doubles to RPE 7

Up to 500. Again, not too bad. Felt strange to pull conventional off the floor but glad to be done with that sumo crap for a bit.

Finshed out with a bunch of goblet squats and bird dogs.

Accessory Work

The last training cycle Dain and I were both guilty of either half assign or skipping the assistance work on Mondays pretty often. Part of it was time, we start at 6pm and when you have a couple guys in gear and a couple more squatting as well, the session gets very long. It was too easy to just head home when it got late and the main work was done. Part of it was just us being lazy. Squatting and pulling in gear takes a lot of energy! Again, easy to leave when it’s late and you’re beat.

So this time around, the main lower day will have very little extra work in purpose. The accessory day that we generally do on Fridays will get more focus and include more “main” work like pause squatting and block pulling. I think this will have us actually doing closer to 100% of the prescribed work as well as letting us push a little harder on the assistance work.

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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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