28 Mar Dan Dalenberg | Off season Week 2 | SQ/DL

I recently competed at the 2017 Arnold XPC Finals where I went 8/9, squatting 940, benching 700, pulling 730 for a 2370 total at 242 multi-ply. I will be transitioning into a long offseason that will include a deadlift only meet in the middle of it. 

Second edition of 10/20 is here and shipping free! Click the picture to get it.

Some offseason squatting, focused on the hip hinge and raw work. #powerrackstrength #1020life #inzer #squat

A post shared by Daniel Dalenberg (@ddalenberg) on Mar 28, 2017 at 7:17am PDT

1. Squat- Triples at 6RPE

Video is of the last set at 465. Keeping it light and fast. Focused on hinging back hard. My raw stance is much narrower than my equipped stance, however, I am keeping my stance wide all the time. I am trying to build my equipped squat, not my raw squat. So I will squat as similar to how I do in gear as possible. Pretty simple logic there isn’t it?

2. Deads- 4-5″ block pull, doubles, 6RPE

Up to a really easy 495.

I think I am finally approaching a man sized deadlift. A couple years ago my best off blocks was… 495. I am planning on doing a DL only meet this summer, likely an APF meet in Chicago ran by Eric Stone. I am really looking forward to it actually as the potential for a good pull is there.

3. More deads- Speed singles with chain

5 singles at 315 plus #2chainz.

I have a theory about my missed DL at the Arnold. I think that if I had either:

A) Had the grip strength to hold on a little longer

or

B) Been able to pull just a little faster and beat my failing grip to the top

That I could have made that lift. It’s annoying me, can you tell? So a little speed work is in order.

4. Box Squat – 4 x 2

Really light and easy. All about hinging hard here.

Finished up with a bunch of grip work and trash talk about how Dain bombed at XPC.

The following two tabs change content below.

• Bio
• Latest Posts

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.

Latest posts by Daniel Dalenberg (see all)

• A Binge for the Record Books - August 20, 2018
• Training on the Go - July 6, 2018
• Dan Dalenberg | Deload and 5k week! - June 18, 2018