04 May 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.
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.
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.