Dan Dalenberg- Last Bench/Meet week Prep/Meet Tip

Last heavier training session for Relentless Detroit on November 8th. I will be lifting raw at 242.

Openers are set and all of the work is done!

Last bench session went really well. Worked up to my last warm up of 405.


Bar- A lot

135- 5

225- 2



405- Last warm up- 1- DONE

Felt really good. My elbows and biceps feel great which is perfect. I will putting some focus on recovery in this area especially, but I feel really good.

Finished with a band circuit- tons of face pulls, pressdowns, curls and pec flyes.

Started my water load

Going with a longer water load this time around in an effort to NOT have to sweat any weight off. Usually I would only water load for 3-4 days. This time it will end up being 13 days. Started with a gallon a day, moved up to 1.5 gallons yesterday and will go up to 2 gallons this weekend. My fiancee HATES it. I think I got up to pee 4 times last night.

Meet Week Prep

A friend of mine from Detroit posted a question on facebook last night wondering what more experienced lifters change during meet week, what do they do to aid in recovery and to be ready for the meet. I’ve seen people do a lot of stupid shit over time. Saw one dude that wanted to bloat up after weigh-ins, said he drank a bottle of soy sauce for the sodium. A BOTTLE OF SOY SAUCE. Probably not in the regular diet, ya think? That is DUMB.

Basic rule- don’t change anything. This isn’t a time to be an idiot and try out a bunch of new foods or supplements.

Up your vitamin C- Your body is beat. Immune system might be a little weak right now. Help it out.

Up your sleep. DUH.

Fluff and buff type workouts Monday-Wednesday. Just get some blood flowing around. The 10/20/Life warm up is a great way to do this. Take some short walks.

Eat normal foods. If you aren’t cutting, eat normal but more. If you are cutting- 1st- buy Brian’s weight cutting manual and stop cutting weight like a fucking moron. 2nd- Do exactly what it says. 3rd- After weigh in’s, eat LOTS of normal foods and get hydrated! Careful on the sugary sports drinks- might upset your stomach. Mix gatorade with water or buy the powder and make it weak. Don’t make yourself sick less than 24 hours out.

Weigh in day- Take some naps! Weigh in, eat, drink nap. Eat, drink, nap. Repeat. Get a fluff and buff in after you have lots of fluids in you.

Meet Day Advice

Leading up to the meet I’m planning on posting up some tips that I think are helpful for meet day. A lot of it will seem really obvious, but hopefully it helps someone! Here’s one you might not think about:

Monolift rack height. I’ve been training at the same gym for almost 2 years and on the same monolift. Pin 13. Everything from just the bar to 800 pounds, I know this height is right. So I measured it. From the floor to where the bar sits in the hook is 53 inches. I keep a tape measure in my bag. Sounds ridiculous right? WHY? You want your setup to be exactly the same every time. This has to the easiest thing to get perfect.

At the very least ALWAYS get your height wearing whatever shoes you squat in. Turns out high top Nikes are a bit different than the old, smashed down pair of chucks you squat in. [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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