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

#spud #powerlifting #garagegym #kingdonstreetbarbell #powerrackstrength

A post shared by Daniel Dalenberg (@ddalenberg) on

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

The following two tabs change content below.

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.

Latest posts by Daniel Dalenberg (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!