Dan Dalenberg | Off-season Week 7

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. 


Sunday- SQ/DL

  • Buffalo Bar- Deload singles
  • 4 inch block pulls- Doubles to 7 RPE. Worked up through 545 and that was enough. I’ve made a lot of progress at this height over the past year or so. Looking forward to seeing how it pays off!
  • Speed Pulls- Singles at 315
  • Box Squat- 5 doubles at 325

Tuesday- Bench

  • Floor press- Doubles to 7RPE, with chain. Last couple sets were at 295 and 2 sets of chain. I’ve been using a Swiss bar for this movement to help keep my arms and chest healthy. So far, so good.
  • Machine Press- Usually I would do some 2 board work but both benches were taken and I was in a hurry so I did some volume work on a cable machine. Nice change of pace actually
  • Lat pull down- 4 x 8
  • Pressdowns – 100



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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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