Dan Dalenberg- MBB Seminar squats and pulls

5 weeks out from Relentless Detroit. Training to lift raw with wraps at 242. 

Freaking awesome weekend. Training post first, some comments on the seminar at the end.


Plan was to work up to a BIG squat and then basically a deadlift deload.

Usual warm up of McGill work, some suitcase carries, some curls and hip stretching.


Warmed up through 625ish. Felt really good and quite strong. Plan was opener and then 2nd and 3rd attempts with a reverse band.

Took 710 as the opener. Very easy rep. The rack was set a little high and that through me off but I hit it easy. THIS IS PERFECT. I would never intentionally have something be off during my training, but the fact that I hit my planned opener with ease with a less than ideal setup is awesome. 110% confident in it.

Talked with Brian, decided to take a gym PR straight weight. Went to 745 (+10). Another easy one. Better setup overall.

Added the reverse band and took 810. I’ve only handled 800+ one other time. The last time it was shaky and just didn’t feel solid. This one though, felt easy and locked in. At this point I feel ahead of the game. Squat strength is threw the roof and everything is moving easy.


Plan was to just deload and pull some lighter reps off of a 4″ block.

Worked up to 500 for 3 singles. After walking away and doing some rows, Jason Pegg who had been pulling with me called me a pussy and berated me for only pulling 500. Obviously I wasn’t going to just walk away. Came back and hit singles at 585 and 675. I am bad off of blocks, 675 was a 40 pound PR at this height. Feeling great about deads too.

Finished up with some rowing and McGill work. LONG training day but a ton of fun. [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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