Dan Dalenberg | Arnold XPC Meet Report

This past weekend I lifted at the Arnold Classic XPC Finals. Overall, the meet went very well!


We drove down from Kalamazoo on Thursday morning, taking our time getting there. Dain had to weigh in Thursday afternoon so we planned on getting there right before his weigh in was supposed to start. My weight was right on point so I was able to eat some. Nothing special to speak of, easy trip, easy cut.


I made weight easily at 240.6 and got to work putting it back on. I needed to get back to 247-249 so I knew it wasn’t going to be hard to do.

I stuck around the meet and helped Dain out. He squatted well but unfortunately couldn’t get a bench in. #BombSquad2017. I was nice enough to let him get his bench shirt off before I started making fun of him. I didn’t wait long though, because after all, consideration is for winners.

In seriousness, I do feel for him. The XPC finals is a tough meet and despite a great training cycle, he wasn’t able to pull it off. Sucks.


My turn!

I felt like Ironman in the back during squat warm ups. The start time got a little confused so I skipped a couple warm ups which was fine.


Bar x a few

155 x 3

335 x 2

Briefs on- 425 x 1

515 x 1

Suit on- 650ish x 1

Wraps on 775ish x 1

Opener- 875 good

2nd- 925 good. I got a little on my toes here but managed to keep it under control.

3rd- 940 good. Got everything right for one.


Bar x a few

140 x 3

230 x 1

320 x 1

Shirt on, 3 board 410 x 1

2 board 500 x 1

1 board 590 x 1

Opener- 625 good

2nd- 660 good

3rd- 700 good. I almost quit on this lift three times or so. We pulled the shirt way down so it took some extra effort to touch, almost quit on it there. It moved real slow, almost quit on it in the middle. This was only the second time I have held 700 and first time below a 2 board. Super happy with this.


The meet was moving at a good pace and I was feeling good. Everything was clicking and I was 6/6 coming out of the bench. Excellent position to be in. I knew I could chase the elusive 9/9 day.

Briefs and suit on, straps up.

315 x 1

405 x 1

545 x 1

Opener- 660 good. This lift was so cool. Arnold himself had shown up right before I took the platform and he was right at the edge of the stage. You know what will guarantee you make the lift? Arnold himself yelling at you. “Come on Daniel!”

Of course I took advantage of the situation to get a handshake and thank him for being there. I was a starstruck fanboy and it was great.

2nd- 730 good. Now I was just padding my total. 660 secured 2300.

3rd- 760 miss. DANG IT. My left hand opened up right at the very top and I just couldn’t hang on. I knew my grip was slipping even on the second attempt so I wasn’t sure how this would go. I do feel good knowing a big pull is close.


8/9 finishing with a 2370 total. 55 pound squat PR, 50 pound bench PR, 10 pounds on the dead and 115 on my total. Great step in the right direction.

XPC is a tough meet. It’s not the judges, equipment or anything goofy about how the meet is run. Its the same judges I’ve lifted under numerous times, same equipment I’ve been on and nothing strange about how Danny and Gene run it. Sure there are always some little oddities, but after 25 meets I’ve experienced these things and never expect perfection (but they come damn close with this meet!).

Its the atmosphere. The air is charged up. The crowd is big, the level of lifting is very high and I think people just generally over do it. Its easy to get caught up in the excitement and be a little too aggressive and start making mistakes. I think that’s what costs people. I’ve made this same mistake. This year I stayed much more focused on what I needed to do and stayed focused on me until I was done lifting. Much better end result.

Thank You

First and foremost to my beautiful wife Chelsea. For supporting me, tolerating me, and attempting to understand why I do all this stuff. I love you and I am grateful to have you.

My Kalamazoo team- thank you for coming, taking my abuse and getting me through the meet so well. Everything was perfect, I couldn’t have asked for better help.

My PRS team- always fun to spend time with this group. Grateful for the support and willingness to help.

Brian- Thank you. I’m getting closer to where I want to be and I am thankful that you’ve been there for so much of it. Almost 7 years now. Proud to represent your brand.


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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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