28 Nov Dan Dalenberg | Off season Wk 3 | SQ/DL

I recently lifted in the Lexen Fall Classic in Columbus, Ohio where I totaled 2400 via a 950 squat, 715 bench and 735 deadlift at 242 multi-ply. Next up, I will do a short off-season before starting prep for the 2018 XPC Arnold.

1. Squat – Raw doubles

Worked up to 505 for 2 doubles. All of this work felt pretty awful. I couldn’t find a stance that felt right. Thinking through afterwards, it makes the most sense for me to stay in my equipped stance even for the raw work. I might as well keep building strength in that groove.

2. High Block Pulls- Raw Doubles

545 for a double. This height is really hard for me! I’m confident that I am working the right spot.

3. Equipped Squat with Chain- Triples

The focus here continues to be getting down faster. This week I decided to put the suit on too, made sense to work on descent speed in full gear and lighter weight, get comfortable with it now so when the weights get heavy I can still move quickly.

Top sets were 505 + 4 sets of chain

4. Banded Leg Curls

5. GHR

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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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