Dan Dalenberg| Arnold XPC W3 | SQ/DL

I’m currently in contest prep for the 2017 Arnold Classic XPC Finals. I will be lifting multi-ply at 242. My training is being written and guided by Brian Carroll.

Admittedly, I made a little mistake in planning my training for the Arnold. Brian is a busy guy and I didn’t want to bother him so I wrote my own stuff only for him to call me last week asking about writing my stuff up. Of course, I would rather have him do it so I took an impromptu deload for the rest of week 2 and am now on track with him.

It worked out pretty well though honestly. The first couple weeks that I had written and already done were moderate and raw. Now we are jumping straight into some gear and lighter weight. A pretty good transition and plenty of time transitioning into heavier weights.

Squat

We went 70% for 4 doubles. Straps up loose and no knee wraps. This meant about 650 for these sets. Everything felt really, really good.

Deads

Same thing. 70% x 4 x 2. Except here the straps were tight. My first set was goofy. Missed getting to the bar by several inches. Been a couple months since I had pulled in gear! Everything else was fine and as expected.

Accessories

I did ask Brian to keep this the same as what I had planned. Keep it light and move most of the work to day 3, which he agreed made sense. So wrapped it up with some 1 leg GMs and core work.

Good start.

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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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