Dan Dalenberg | Off-season Wk 1 Day 1 | Squat

I recently finished a weight loss and bodybuilding training block where I lost about 30 pounds, ran a 5k and dramatically improved both my health and athleticism. I have picked out a meet for December and will be lifting raw at 198.

The off-season has started! The garage gym is all setup, equipment all in place and we are ready to go. My bodyweight is holding pretty steady just above 200 pounds and I feel good. Some small changes were made so I wouldn’t get quite so drained and depleted, serving me well and I think I look better too. A little more filled out and bigger.

Squat – 3 x 5, RPE 7

Top set was at 475. It moved well and while I felt good, decided this was enough for the day. I don’t want to push too hard too soon.

One thing I need pretty badly is off-set J-cups to have a “hooks in” type setup. Put in a request for quote from a custom metal shop, should be able to get something setup here soon. Otherwise super happy with the rack and how it all turned out.

5 Second Pause Squat- 2 x 5

Safety bar, 225 for both sets. This was beyond humbling.

Step ups – 3 x 10

DB Stiff leg deadlift – 3 x 10

Chris had a set of adjustable dumbbells that are turning out perfect. They are a 1-inch set like your dad bought you from Sears in middle school. They work great actually, and for the price of free I didn’t need anything fancier.

Calf Raises

Band Pull A parts

Admittedly, my hips are pretty smoked after this session. Everything went well. Walk outs feel weird and I feel very skinny, but overall I think my starting point is decent.

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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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