03 May 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. 

[wa-wps]

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