Dan Dalenberg | End of Off Season | SQ/DL

I recently lifted at the 2017 Arnold XPC finals where I totaled 2370, via 940, 700, 730. I am in the middle of a long off season leading up to a fall full meet. 

Wrapping up my off season this week! First session was a big win and went very well.

1. Squat

Equipped squatting has been giving me fits. It has since I started lifting in gear. Brian and Zane both gave me some advice that seems like it will pay off well. The basics- I was sitting back too far and not spreading the floor enough. This put me in a bent over position that was never going to work. Changed my feet some and sitting back less has helped a ton even in just one session.

Single at 9 RPE- 915 (Video is 825 follow by 915). It’s high and not the best squat, but much better than before. Hitting this in the off season gives me great confidence going into my contest prep.

After the 915, we decided to take 1000 and cranked my suit down. Everything was setup well and the unrack was great. Until the bar started to roll! I knew it wasn’t going to go well and immediately put it back in the rack. A sign from the squat gods, don’t squat it today, not yet.

2. Deads

Again, single at 9RPE. Took it off 3 mats like I have been doing the past few weeks.

Went 545 and almost decided I had done enough for the day. Not that anything felt heavy, but my body was getting tired and I knew the squatting was going to take a toll. Went 635 with tighter straps and it was very easy, caught a second wind. 675 after, same result.

Called for 725, changed my mind and asked for 10s to be added. I wasn’t thinking or doing the math, for some reason I thought this made for 735. Dain said “might as well throw on the chips to make it an even 750”

Whoops. Rather than get caught in my stupidity, I rolled with it.

This lift really excites me. I generally pull much better off the floor than off any block height. There was a time a couple years ago that I could barely pull 500 off a block and I was pulling 700 raw from the floor. So 750 at this height is a great indicator of solid progress and potentially big pull in my future. Ironically, this weekend was the weekend I was originally going to do a deadlift only meet to try and pull 750. Not too bad!

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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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