Dan Dalenberg | Last Bench

On October 29th, I will be lifting in my second ever multi-ply meet. I will be lifting in Danny Dague’s RPS meet in Columbus, Ohio. Brian Carroll has handled all of my off-season and contest prep training since the Arnold and will continue to guide me through the meet. 


Bench- Last warm up, to a 1 board

Not as good as I would have liked. I had to dump forward just a bit to touch the board and got in a bad position. I was able to press it out still but not the best rep I’ve ever done. I thought about taking my opener one last time, but my elbows need a break and decided that it was smarter to wrap it up than go heavier.

Typical Assistance Work

Close Grip floor presses

A bunch of bicep work

Some grip stuff

Some flys and rope pressdowns

And that’s it!

I wish I had more experience in the bench shirt and that my arms were in a little better shape. This was a fine line to ride this whole training cycle. I needed lots of time under a squat bar and lots of time in a bench shirt to be ready for the meet. The trade off is that this is tough on the body. Overall things went very well, just need to rest and let my body repair itself from now till the meet.

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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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