21 Mar 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.
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.[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” ][author title=”About the Author”]