Dan Dalenberg | Off season Wk 11 | SQ/DL

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. 


1. Pause Squat- Top set of 4, beat 455

Worked up through 505. I almost never squat anything heavy without knee wraps, this is definitely the heaviest and best I have felt without wraps on in a long time.

2. Pause Deads- Top set of 4, beat 405

Worked up to 455. The top end of my pulls feels extremely strong right now. I think we are really onto something with this pause pulling business. I almost want to do a deadlift meet at some point during this next off season phase. But I don’t think I will. Too many other variables are changing with adding gear, bodyweight being lighter and so on. No need to complicate things just that much more.

3. Piston Squats

4. One Leg DL

5. Stir the Pot 

Our crew was a little light on people actually training this night. Plenty of help at the gym still, no issues there, but with 2 guys lifting in a meet this weekend it was just Dain and I training. The gym was a little hot and the pace was fast between the two of us. Fun, but exhausting getting it done quick.

Related to that, on the plenty of help note, that has been a huge relief since we our Kalamazoo location was purchased and all of us are under one roof at Strength Beyond in Paw Paw. Kalamazoo was awesome because it was basically private and we could do whatever we wanted with no interruption. The problem was that having enough people was always a struggle. Now in Paw Paw we always have 4-5 guys there and can always grab one of the regular gym bros to hold a board or run the monolift. Thankfully, Strength Beyond has always been very powerlifter friendly and the “normal” crowd is quite used to Monday and Wednesday nights having a certain feel in the gym.

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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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