Dan Dalenberg- Bench Deload Sept-3

10 weeks out from Relentless Detroit.

Bodyweight is up a fair bit. After the APF bench meet in July I was feeling a little… fluffy. Brian and I talked about it and decided to come down a little and try not to be quite as bloated. I went from 254 to 238 pretty quick and really felt great. Just less fat and disgusting in general. Added some carbs back into my daily routine about 2 weeks ago and very quickly made my way back to 248-250.

But I still feel really good and don’t feel nearly as bloated as I did in July. Much better. Something that has really helped me still feel pretty good even at the higher bodyweights has been walking at least 30 minutes a day. My dog certainly appreciates it. Might seem super simple and easy (it is) but even really light cardio like that has proven helpful.

My only worry is that I’d like to stay under 255 to compete at 242. I know how to cut weight and have done it successfully several times, but I’d rather not get into the realm of serious weight cuts. With how quick the weight is coming on 255 might be harder than I thought… 5’6″ 275 is healthy right?


Band circuit- Face pulls, chest flyes, pressdowns, curls

Stretch pecs and hips


Floor Press- Light 3 x 5

275 x 3

Swiss Bar Incline- 4 x 12 @ 185

100 reps of both band flyes and pressdowns [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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