Dan Dalenberg | Off season Review

Currently in offseason mode, rebuilding up to the 250s and working towards the Atlantic City RPS/XPC meet on August 29th.  

I’m wrapping up my off season and will be very slowly transitioning into pre-contest style training. I wrote my meet prep for August to be quite long, but the first 6 weeks look more like off season, just getting out of “experimentation mode” meaning less sumo pulling, less flat footed benching and less wider stance squatting.

Nutrition Review

Paltos has helped me a lot with diet since RUM, with the big weight drop and now rebuilding. What I am doing now is actually quite similar to what I did before, but just making better food choices. Same structure as I have eaten in the past, just generally cleaner.

That said things have worked out very well. I dropped all the way to 230 and am now 248. Nice thing is I am only 5-6 pounds lighter than I was going into RUM, but had several people comment this weekend that I looked a lot leaner than the last time they saw me earlier in the year. Which is great and exactly the result I was looking for, less fat and just as big. I wanted to be mid 240s when starting meet prep and I hit that target right on.

Work Capacity Review

A big part of the off season for me is building some work capacity up. I’m not trying to be all Brandon Crabill and run marathons, but I do like to work in higher rep ranges and get into decent shape. The wedding weight drop did this perfectly for me. Doing all of the bodybuilding/crossfit style training was hugely beneficial. I feel much more athletic and am in much better shape. I don’t have any metrics to measure besides just how I feel- and I feel good.

Strength Review

Squat- 705×2. I’ve never handled 700+ in the off season before and I’ve also never doubled it. Only time I have squatted over 700 in training has been 6 weeks or less from a meet and at absolute peak strength. This is a great indicator for me going into the summer. I’m feeling very good about squatting something good in August.

Bench- 455 x 1. Actually not bad. For the past year or so this seems to be the bench strength that I have had entering a contest prep. I’m not super happy as I would like to making more progress here, but at the very least I’m not regressing.

Deads- Sumo- 500 x 5, Conventional- 600 x 2. Very happy about this. I’m a terrible sumo puller, but have always seen my conventional pull go up when my sumo goes up. 500 x 5 was a good number for me. Good progress. The 600 double wasn’t bad either. Not huge progress, but moving forward and happy with how things have gone.

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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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