Dan Dalenberg | Off-season Wk 2 Day 1 | Deadlift

I recently lifted at the Arnold XPC Finals. This was my first meet at 220 since 2010 where I managed a 955 squat, 675 bench and 675 deadlift for a 2305 total and lightweight best lifter win. Next up, I will be lifting raw at 198 in December. 

Another good one in the books!

Started out this session squatting a bit to get warmed up. I didn’t have any squatting planned for the day, but I prefer to squat first as it seems to be the best warm up for me and I will always squat first in the meet anyways.

Deadlift- 3 x 5, RPE 7

Top set was at 440 or so. It was blisteringly hot in the garage on this day, made for a rough session.

Paused Deadlift- 2 x 5

275 for both sets. Nothing too crazy here.

Step Ups – 3 x 10

Just body weight for these.

Dumbbell Stiff Legs – 3 x 10

50 pound dumbbells

Calf Raises – 3 x 15

To do these, I load the SSB and do calf raises without walking out of the rack. I grab the uprights of the rack and do them in place. I find this to be way harder and more effective than your typical calf raise machine since you have to stabilize so much.

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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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