Dan Dalenberg- Last SQ/DL RUM8

Training for RUM 8 on February 8th. I will be lifting on the wrapped/monolift day, hoping to post another 2000+ raw total. 

Warm Up

Bird dogs

McGill Curl ups

Hammer Curls

Squat- Work up to opener

Bar x 2 sets x a lot.

145 x 5

255 x 3

345 x 2

455 x 1

545 x 1

655 x 1

720- Opener x 1

Deads- Work up to Last warm up

315 x 1

405 x 1

495 x 1

585 x 1


Thoughts on this training cycle

This was a weird training cycle. It took longer than usual to really get going, I wasn’t expecting to be lifting at RUM for financial reasons and didn’t have any off-season after Relentless. I had just finished my deload and was going to start my off-season the next afternoon when Brian called me on a Sunday morning and told me my trip was being sponsored and that I needed to start meet prep. Definitely not complaining, I’m incredibly grateful that things came together for me to go down to Florida. Just wasn’t expecting to be started a pre-contest cycle!

Then once things got rolling, I had 2 really good weeks in a row. Felt really strong and was really getting some momentum going. Then I got the flu, ran a meet and got sick again. Resulted in 2 subpar weeks in a row. Body weight was all over the place, as heavy as 261 and then post sickness as light as 245. Both were unpleasant places to be. At 261 I felt like maybe I needed an oxygen tank and then at 245 I felt emancipated and flat.

But- everything is falling into place. Last night’s session was excellent and my weight is sitting at 253 in the morning, right where I want it to be.

Do me a favor- Support those who support powerlifting and strength sports. Game Plan was been incredibly generous to our team, show them some support and try out a GP product.


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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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