Dan Dalenberg- Last Friday’s fluff/Meet Tip

Training to lift raw at 242 at Relentless Detroit on November 8th. 

Openers are put in and JJ Thomas has posted tentative flights for the meet. He set the meet up a little different than I am used to and I ended up in the first flight. No biggie, just means an earlier morning for me, which I don’t mind. It could end up being a really good thing actually. I like to take my time squatting and with a pretty big flight with all the raw lifters, it should give me plenty of rest time.

Friday’s Fluff Training

Pretty easy day, I won’t even bother to write it all up. Took some squat singles to 330, did a ton of upper back and bicep work and several rounds of the McGill Big 3. Body feels good.

My back feels better than it ever has. This year I really changed my warm up strategy, got away from a ton of mobility crap and started doing McGill work religiously. Put the foam roller down, stop picking at the scab and try out a 10/20/Life style warm up.

Meet Tip

Practice like you play and train on the equipment that you will compete on or at least the closest thing to it that you have access to. I saw a lot of this at APF Seniors in June. Since Seniors was a WPC World’s qualifier, the meet had to use the same bars that the WPC uses (all Texas bars). This meant everyone was squatting on a 55 pound Texas squat bar.

Don’t get me wrong, it’s not a bad bar but if you are a 800+ squatter and are used to a mega squat bar (i.e. Mastodon, Iron Wolfe, Bulldog), it will be a big change. The TX bar will sag more, whip a little and just generally not be as solid. A lot of lifters talked about stability issues and feeling like the bar was throwing them around. I know at least a few of them admitted to making the mistake of training on an Iron Wolfe bar all the time and not being ready for the Texas bar.

Practice like you play, contact the meet director and find out what will be used at the meet so you can be used to it and ready for how the bars and maybe even benches will feel to you. [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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