Dan Dalenberg | Deload and 5k week!

I recently lifted at the Arnold XPC Finals. This was my first meet at 220 since 2010 where I managed a 955 squat, 675 bench and 675 deadlift for a 2305 total and lightweight best lifter win. Taking some time to get leaner, look better and accomplish a few other physical goals. 

Well earned deload week this week!

I was ready for it and intentionally planned to deload the same week that we run the 5k. It made a lot of sense to me to pull back in the gym and let my body rest some this week.

So training wise, nothing interesting to report. Pretty easy week with a quick squat and deadlift session last night. Very typical deload.

Running wise, I put in 2.5 miles last night and will do one more training run before the “race” on Thursday. The running feels really good. Slow, but good and I have no concerns over finishing the whole thing.

It is amazing how much progress has been made so far. When I started, the first week was intervals of 60 seconds running, 60 second walking for 8 intervals. And that was hard! I wondered how I would ever be ready to run for 30+ straight minutes. And now about 8 weeks later, its no big deal. I won’t run it fast, but I will run the whole thing. On a side note- I’ll be treating that day as a training day nutritionally so I get a few hundred extra calories. I don’t want to run it while hungry.

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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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