Dan Dalenberg- Last bench 7/9/14 and Custom programming for charity

Feeling pretty good overall and had a good last bench session. The ART work I had done last week definitely payed off. Still a little tight but overall a huge improvement. I feel ready for the meet. 

Plan for this session was to work up to my last warmup. I plan on opening at about 450, so ~405 makes a decent last warmup. Went well.


Warm up

Hip and pec stretching. Spent a ton of time stretching my pecs out. While I feel good, I want to be very careful with this right now. I think I was riding the edge of real injury.

Band work- Pressdowns, flyes, lat pull downs, curls



Bar x a lot

135 x 15

225 x 3

315 x 1

365 x 1

405 x 1

405 moved very fast and easily. I came down a little slow but the press was super easy. I was a little sore this morning but feel good now. I am going to try and get in for another ART session either tomorrow or Monday. I feel strong and very large. Should be a pretty easy water cut next week and cruise into the meet.

Finished up with 100 reps of band flyes, pressdowns and hammer curls.

Custom Programming for a Cause

Last fall, myself and two of my training partners got to lift in Relentless Detroit. For those that aren’t familiar with the meet, Relentless is a charity organization with the Detroit version of it supporting Michigan families with children who have potentially life threatening illnesses. Lifters pledge to raise a minimum of $500 with all proceeds being donated to the families to ease their financial burdens. The group has become a seemingly unlikely family of powerlifters, kids and families in need. It was a unique experience and I am very excited to lift in the meet again this year.

I can’t wait to lift there again. The atmosphere on that platform is electric, the crowd is huge, loud and excited. Last year I was approaching the bar for my 2nd attempt, first time I had ever squatted 700 in competition. Donnie Thompson was announcing and says that the kids were at the front door, just dropped off by stretch limo. They come in the room and the crowd BLOWS UP. It was awesome, surreal to say the least. I absolutely crushed that squat.

To help my group reach our fundraising goal, I’d like to offer custom 10/20/Life programming and coaching in exchange for a $100 donation. I will be doing 10 week programs with weekly updates and video review for up to 10 people. Unlimited questions via email or phone. We will start with a short assessment of your weak points and goals and go from there. If interested please contact me at dan.dalenberg@gmail.com. [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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