Dan Dalenberg- Bench 8 weeks out

Bench training from September 17th. I will be competing in Relentless Detroit on November 8th in Flat Rock, Michigan at Kirby Church. Lifting at 242 raw with wraps. 

Another really good training night. After last week’s not so great bench session I got some work done by my chiro/soft tissue specialist, Vince of Chiropractic Unlimited.


Turns out my right elbow was still slightly out of alignment. He got me adjusted and did some ART on my forearms, triceps and bicep. Much less painful than getting my pec worked on. He found several trigger points and really broke up a lot of stuff, especially on the back side of my forearm. Feels much better now and I will be using a trigger wheel massage tool on it regularly to keep it in good shape.


Bench- Opener (ish) x 2 and 2nd attempt with reverse band x 1

Worked up through 405 and then 455 for a triple. I will probably open at about 455, maybe a little heavier. Went to 485 for a single after.

The Good- 455×3 was a rep PR. So that was pretty cool. Another good thing was actually grinding the third rep. I tend to be a very explosive lifter, rarely grind. Either crush it or miss. It was good to gut out a lift and hit a PR.

The Bad- I brought 485 down really slow. I’m not getting good leg drive. Thankfully, two easily fixed problems that will lead to even better benching.

Close Grip Floor Press- 4 x 4

225, 275 x 3

Machine Chest Press- 4 x 12

135 x 4

Skullcrushers- 4 x 25

45 pound plate

Hammer curls and band flyes

I can’t freaking wait for this meet. I feel very strong and everything is right on point, heck even ahead of where I expected to be right now. Can’t get cocky though, my focus needs to be injury avoidance/management and continuous progress. I am optimistic that a couple significant goals will be hit in November as long as I stay healthy and compete smart.

The next few weeks are going to be very busy but training will be a lot of fun. Really looking forward to the Saturday training session at the Michigan Barbell Seminar. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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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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