18 Jul Dan Dalenberg | Off season | Week 16

I recently lifted at the Arnold Classic XPC meet where I totaled 1955, benched 500 raw and pulled a PR deadlift. Off season training has started after a nice long deload. I’m going back to what has worked the absolute best for me, having Brian Carroll handle writing my programming.

This was a tough week in general. I recently accepted a new position at work, which I’m extremely excited about, but now I have a ton of stuff to accomplish before August 1st when I officially move over to the new group. We are in the middle of pre-production manufacturing builds for a big project too- has meant for some early mornings. Generally quite busy and happy about it! Never enough hours in the day though.

Day 1- SQ/DL

1: Squat- Triples to 7RPE: Briefs and wraps

Worked up to 595. Wraps make this feel so much better. I feel much more stable and like I can really flare my knees out. Good stuff.

2: Squat- Single to 7RPE: Briefs and suit bottoms

Back down to 505, then up to 685. Suit bottom feels really weird. First time in the suit so this was expected.

Top set at 685. Feels really squirrelly and weird. First time in this suit, first time in canvas ever. Should get better and better each session. #powerrackstrength #1020life #Inzer #squat

A post shared by Daniel Dalenberg (@ddalenberg) on Jul 11, 2016 at 7:00pm PDT

3. Raw Block Pull- Doubles to 7RPE

Up to a couple sets with 500.

4. Straps up, off the floor form work

405 x 5 singles. This felt great actually. Straps up pulling feels way better. I actually felt like I was able to get into good positioning. I think the big difference is with straps down, you kind of get pinched in the middle. Lots of support on the hips, but nothing up top so it is easy to round over. With the straps up that support is distributed across your whole body, and rounding over is much more difficult.

Strangely it feels much, much better to pull straps up. I think the suit forces me more upright. #Inzer #1020life #powerrackstrength #deadlift

A post shared by Daniel Dalenberg (@ddalenberg) on Jul 11, 2016 at 7:04pm PDT

Day 2 – Bench

1. Raw Triple to 7RPE

Worked up to 405. This felt strange and slow. I haven’t pressed off the chest (anything heavy at least) for quite some time apparently. I think this will be an interesting balance for me to find. I am training for a multi-ply meet, not a raw bench meet. As a result, my raw bench will probably suffer some.

2. Shirted 2 Board- Triple @ 7RPE

500, 545 and 585. I don’t know what I’m doing yet. I’m fighting against the shirt and letting it throw me around. A work in progress for sure.

Well at least the second one was close to being right. Multi-ply is hard. #1020life #SDP #powerrackstrength #benchpress #Inzer

A post shared by Daniel Dalenberg (@ddalenberg) on Jul 13, 2016 at 4:55pm PDT

3. Incline Dumbbell

4. Band Fly

5. Stir the pot

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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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