Dan Dalenberg- Bench Sept-10

Bench training 9 weeks out.

This session kind of sucked. Everything felt heavy and moved slow. I have this awful habit of bringing the bar down to slow at times and it really showed on this day. I think I was bring the bar too low as well. I hit the weights I was supposed to but it just didn’t feel as snappy as I expected it to.

Not a big deal though, just an off night. Still got the work done.


Bench- Double with 85%, single at 90%

Worked up to 430 x 2 and 455 x 1

Close Grip 2 Board- 4 x 4

350 x 4. These were weird too. I usually do a good job of controlling the bar, sinking into the board and pressing. Several of the reps I kind of just dropped the bar onto myself.

In the past this has meant I was on the brink of some tendinitis issues. The first time I dealt with it was much like this, couldn’t stay tight, lowering the bar really slow. Felt like my elbows were on fire. I’m not to that point yet but something is seems a little off. What fixed it for me the last time was actually something I saw in Adam Drigger’s log. He was doing a dedicated, light, upper arm day. 20-30 minutes of fluff and pump BS. Seemed to work for him and helped me a lot. I need to be diligent and keep up with my fluff day, making sure to focus on arm/elbow health.

Flat Dumb bell Press- 4 x 25- 50s

Band Flyes and Hammer curls [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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