02 Jul Dan Dalenberg | Off Season- 16 out | Bench
I recently lifted at the 2017 Arnold XPC finals where I totaled 2370, via 940, 700, 730. I am in the middle of a long off season leading up to a fall full meet.
1. Bench– Raw to 365 double, then shirt on to 2 boards.
Finished at 585. Everything went pretty well. Had a slight mishap on the set before at 545, wrists got out in front of my elbows and I dumped it right at the bottom. Thankfully, Chris is getting a pretty good eye for these things. He saw and took the bar before I even realized what happened. Then on video it was obvious.
2. Speed Bench- 5 x 2, Mini band and 135 straight weight. #WESTSIDDDDDDEEEEEEEE
Speed benching is really helping me with my equipped work, especially on the bench. Baby a bench down and it will never touch. Gotta be fast up too.
3. Floor Press- Dumbbells, 4 x 8
4. Pressdowns- 4 x 10
We just got a new toy in the gym, a Spud econo pulley. I really, really like this thing. Cheap, doesn’t take up any space really.
5. Hammer Curls- 4 x 8