26 May Dan Dalenberg | Off season | Bench

I recently competed at the 2017 Arnold XPC Finals where I went 8/9, squatting 940, benching 700, pulling 730 for a 2370 total at 242 multi-ply. I will be transitioning into a long offseason that will include a deadlift only meet in the middle of it. 

This was the last week of this off season phase. Over the past several weeks, the focus has mainly been on floor pressing and partial ranges of motion. Overall, I think it went just OK. Nothing spectacular but some reasonable progress was made.

1. Bench- 1 Board- 9 RPE Single

Benching raw feels bad. I don’t like it anymore.

Up to 455. My rule of thumb is that if I can work up to about an opener at the end of an offseason, I’m feeling pretty good about how it turned out. If I were to do a raw meet, 450 is about where I would open so this wasn’t too bad.

2. Close Grip 3 Board

225 x 5, 275 x 5, 315 x 3 x 5

3. Pull Ups

Neutral grip for 5 x 8

4. 100 reps of pushdowns

The next phase of training I will probably be doing some shirted benching. I have a new SDP that should arrive tomorrow so I want to use the off season to get some work in it and break it in.

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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.

Latest posts by Daniel Dalenberg (see all)

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