18 Jul 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.