Dan Dalenberg- Bench from Oct-8 and meet feedback

Just under 4 weeks out from Relentless Detroit on November 8th. Training to lift raw with wraps at 242. Bodyweight has settled in the low 250s.

Training for this meet has gone very well. I’ve really felt pretty great the entire time with only a slightly problematic right elbow (that my chiro has thankfully taken care of for me). My squat and dead training has been awesome. Bench training has been on point as well. Just a couple more heavy sessions to go!


Suitcase carries

McGill Big 3

Band Flyes

Hammer Curls


Bench- Plan was to take an opener and then something around a 3rd attempt with reverse band. I intend to open with a conservative 455-465 or so. I recently pressed 455 for a triple, so 455 or a little more should be a very easy opener. Should put me in a good spot to take a nice jump on the second to 500. Took 525 with the reverse band as well.

Thoughts: Very pleased. I have a lot of trouble with bringing the bar down too slow at times. Not entirely sure why, but I do it. Both of these reps I brought down at a better pace, long pauses and pressed out smooth. My third attempt bench will be very dependent on how I squat, but 525 or so seems very possible.

Close Grips- 4 x 4

275 x 2, 300 x 2

Band Flyes, pressdowns and hammer curls to finish up

1 more real training week to go, then lots of rest and taking a couple openers.

Rant about meet feedback

I’m pretty new to running meets. I’ve helped at several, and ran one unsanctioned to raise money for Relentless this past spring. While I have lifted in a lot of meets, I’m definitely still figuring out how to run them. Hopefully by the time the APF meet I am running in January comes around, I have most of the details figured out 100%.

One of the most important variables to getting it right is lifter feedback! I want to know what was good and what was bad. After APF Seniors this summer, Ezra and I both spent a fair amount of time asking lifters for comments and suggestions on how it could better. I WANT THIS FEEDBACK. It is vitally important for improvement. I want to know exactly what wasn’t good.

Problem is it is surprisingly difficult to get this information from people. Usually it comes months later and on accident. Guess what? Powerlifting is pretty damn small circle people. 4 months after the fact I find out that someone decided to run their mouth about a complaint they had on my push/pull meet in May. It was a valid complaint, absolutely. But come on, I want to know it the day of so I can actually do something about it! And to my face for that matter. It was exactly the kind of feedback I was looking for. Another lifter from the area absolutely trashes the APF, but yet the state chair only hears it second or third hand, not when the guy lifts in APF meets.

My advice- Please talk with your meet directors. Let them know what was good and what needs to be improved. The good ones will listen and want to put on good shows that will keep you coming back. [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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