Dan Dalenberg- Last Heavy Bench

Training to lift raw at 242 on November 8th at Relentless Detroit. Just about 3 weeks out now, heavy training finishing up. 

This one was a little rough. I knew going into it I was a little beat up. I constantly battle with distal bicep tendonitis and my elbows were definitely feeling it on this night. I made it through though and now it is time to rest and recover.

Plan was to work up to opener and reverse band 2nd attempt. Warmed up through 405 and hit 455 pretty easy. Planned meet warm ups:

Bar x a lot

135 x 5

225 x 2

315 x 1

365 x 1

405 x 1


365 came down slow and ugly. This ALWAYS means my elbows are beat up. 405 and 455 I moved better and stopped sucking as much.

Machine Press- 4 x 12

Pressdown, hammer curls and face pull circuit

Went home and hit up some ice. With 3 weeks left, this is a good spot to be in and what I would generally expect. Plenty of time for everything to rest up and be ready for the meet. [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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