Dan Dalenberg | Off season benching and squatting

Currently in offseason mode, rebuilding up to the 250s and working towards a summer meet.


My actual off season starts next week. This week was just kind of an intro to that, just reintroducing the power lifts and handling a little bit of weight. Nothing exciting, priming myself for the real work to come.

Benching- Wednesday Night

My Bench strength didn’t take too much of a hit. We had a good group in the gym, all of the regular guys and a couple new ones that started up with us while I was gone. I think we had 6 on one bench. Good atmosphere, looking forward to actually moving real weights with the bigger group.

Bench- Triples to RPE 6-7

275, 315, 365, 405. 405 might have been a little greedy and closer to RPE 8… But it moved well.

Incline with swiss bar- 4 x 12 @ 185

Close Grips- 4 x 12 @ 225

Some SWOLE arms

Speed Squatting- Friday Night

Squat- I decided to do some work with chains. I set them up so at the top they were just barely touching the floor. I think I will be experimenting with a little instability this off season using chains. At RUM I got pushed around a big by the whippy 55 pound squat bar. It wasn’t too much of an issue, but I definitely felt it.

I knew the weight was going to move pretty well. I was binding up way above parallel the first several sets. TIGHT. Stiff in the right way, mobile enough to get into the positions I need to when it counts, but bound up like a spring otherwise.

5 doubles with 295+ 3 chains/side

GHRs, rows, leg extensions… Lots of boring accessory work.

Next Meet

Looking at either a UPA meet in Cleveland or the XPC/RPS meet at the Atlantic City Europa. Both are in August, leaning towards the Europa. I’m hearing good things about the venue and I think both Brian and Scott will be there hanging out.

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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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