Dan Dalenberg | Off season Squatting and Pulling

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

Moved my usual Monday training back to Saturday this week. I was lifting at a drop in training day that was raising money for my friend Bobby Faber and his family so decided to rearrange my week to lift at that.

Squat- Doubles to 8RPE

I was using kilo plates and I don’t remember all the exact weights except for the top set. It went something like 615, 660 and 705. 705 was a nice PR. I’ve never taken anything over 700 for more than a single.

Deads- Doubles to 8RPE

405, 495, 585. I was pretty worn out by the time I started pulling but still happy with this.

Sumo Pulls- 3 x 4 @ 315

Pause Squats- 3 x 5 @ 265

Where I am at in the off season

I am only 4 weeks or so deep into my actual off season so these weights might seem a little heavy. I feel like I am way ahead of the game which I attribute to all of the rep work I did right after RUM. That training wasn’t structured the same as the usual beginning of an off season, but it accomplished the same goal. It got me in shape, let me rest some and built some work capacity so I would be ready to handle heavier weights. So in reality, I feel like I am 7-8 weeks in already.

Saturday’s environment

Saturday was really cool. The training was good and we had a nice sized group, all of which was cool, but that’s not what I am getting at. For those near Michigan you are likely aware that a MI lifter’s daughter was recently diagnosed with brain cancer. Her father Bobby Faber used to train with my group in Paw Paw, MI before his job changed and he wasn’t coming down this way anymore. Terrifying news for any family to find out as well as a massive financial burden.

It was awesome to see how quickly the strength community stepped up to take care of one of their own. Detroit Barbell decided to host a deadlift party (actually just a drop in training day) with attendees giving a $25 donation to the Faber family. Super simple idea and easy to execute. Well it took off with gyms all over the state following their lead and hosting similar events. On Saturday there were at least 3 going on with more to come.

The cool thing about all of it was how people acted with absolutely no hesitation. There was no drama or bickering or people looking to gain something from it, just a bunch of Bobby’s friends lifting weights together and helping out his family. It’s always cool to see a community rally around one of their own, certainly happy that I am able to be a part of that for the Faber’s.

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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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