Dan Dalenberg | Atlantic City Europa Meet Write Up- Part 2

Final Meet Results

Check out part 1 for all the videos and break down of the day. Obviously it didn’t go all that well. I finished with an 1885 total, which was around 200 pounds less than what I had set out to do. I finished way out of the money and no where close to best lifter. Very frustrating- I was 2 missed lifts from a 2005 total. I have put together 6 meets in a row that I am proud of, 2 years of very solid competing. I think I was due for a bad one. That’s how it goes some times though. I came out without any serious injury so at least I can move forward without having to rehab a broken body.

A Cool Realization

When I was sitting in the warm up room just about to take my last warm up on squat I realized just how fortunate I was. 10/20/FirstLady Ria was waiting on us hand and foot, running around and herding the meat heads to the right places. My handler, Kelly Parker, as well as Danny Bellmore were running the warm up platform, keeping not only myself on pace and safe but also a dozen perfect strangers. Just because I asked them to, because I needed them to do it so I could be ready to go. Scott Paltos, a former NFL fullback was wrapping my knees. He was a professional athlete and he was helping me lift weights. Then him and Kelly put the best damn wrap job on me for 3 squats in a row.

At my disposal I had numerous strength athletes, many of the best in the world, there to keep me on track. They didn’t ask for anything in return and they get it. They knew what to say when things weren’t going right and what not to say when I just wanted to be left alone. When I was ready to just throw in the towel and be pissed off Brian Carroll, a lifter that I once idolized and now consider one of my best friends, talks me off the ledge and gets my head straight.

I’m fortunate to have these people around. Blessed to call them my friends and lucky to be in the place that I am. I am grateful for their help and support.

Competition Plans

I was supposed to be lifting bench only at Relentless Detroit in 9 weeks or so. I decided that jumping into a bench meet prep right now would be very unwise. With how hard my pec cramped I am convinced I was very close to a serious injury and I don’t want to test the waters there.

On one hand I am disappointed that I won’t be lifting. I enjoy being a part of that meet and believe in what the guys in Detroit are doing. On the other, I know I am making the right choice. This will keep me from getting hurt and let me have a more productive off season. It will also give a new lifter a chance to be a part of Relentless.

My current plan is to be lifting at the 2016 Arnold Classic. 26 weeks or so out!

6 weeks of fluffy bodybuilder training. I will be doing a little dieting, drop a little fat and get to 240 or so.

10 weeks of off season. Blow back up as big as possible. Force feeding for the first 7 weeks or so and then letting my weight settle in the high 250s.

10 week meet prep.

Off season focus


Squat strength is very good. I feel great about how I have been training the squat, I just need to fix that falling back thing. I think my knees caving made it happen. I will be putting some focus on hip/glute strength to help alleviate that. I will also be training with an “up” call so I can avoid another high squat.


Pec health has really held me back. My plan is to do my offseason a little different. I have been talking with Casey Williams a bit about how he sets up his off season bench work and I like the ideas that he is sharing. I will be keeping the regular straight bar out of my hands as much as possible and will be working with higher volume in an effort to build some load tolerance in the pecs without over stressing them. I’ll still be using 10/20/Life principles with RPE and consistent deloading, but will be using more specialty bars than usual.


Right above the knees is clearly a weak spot for me. Block pulls it is.

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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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