15 Nov Dan Dalenberg | Off-season | Week 1

I recently lifted in the Lexen Xtreme Fall Classic, where I totaled 2255 via 885/650/720. I will be doing a short, 5 week off season before starting contest prep for the 2017 Arnold XPC meet.

After a couple weeks off, the focus for this first week is just to get back into the groove. The weights will be pretty light.

1. Squat- Triples at 6RPE

Just greasing the groove a little and doing some raw work. Nothing hard yet. 450ish x3. #powerrackstrength #squat #1020life #220 #242 #inzer

A post shared by Daniel Dalenberg (@ddalenberg) on Nov 14, 2016 at 4:57pm PST

Up to the mid 400s. 6RPE is just barely more than a deload so this is about as heavy as it was going to get.

That shift to the right needs to be fixed. I also cramp on the right side when benching. I’m wondering if it is all connected and is either a misalignment in my pelvis, or maybe some overly tight low/mid back soft tissue. Either way, I’m making an appointment with my chiropractor to try and get it sorted out.

2. Sumo Pulls off a low block- Triples at 6

Sumo block pulls. If I could hold onto the damn bar when pulling sumo, I might be on to something. #inzer #242 #220 #1020life #powerrackstrength

A post shared by Daniel Dalenberg (@ddalenberg) on Nov 14, 2016 at 6:57pm PST

Up to 405. I hate pulling sumo. It is great until my grip starts to go. I have a lot of trouble pulling sumo with a mixed grip and my tiny hobbit hands make double over quite difficult.

3. Speed Pulls – 3 singles

Knocked these three at 315 out really quick.

4. Rolling Planks

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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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