Dan Dalenberg | Off season | Wk 3

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. 

Part deload part heavy training this week!

Day 1- Squat

Squat- RPE, 3 x 4

Top set at 515 in a light wrap.

Everything felt easy with this except for the walk out. I am still getting used to that. I’m struggling a little bit with hand placement. I need to put my hands right where the J-cups are (I typically use a “hooks in” setup on a mono). I have a custom attachment being made now to make this work better for me. I love the rack I bought, just needs a little modification to really be perfect for me.

Long Pause SSB- 2 x 5

Step Ups

Leg Extension

Stiff Leg Dumbbell Deadlifts

Day 2- Bench

This day was a deload. Kept the RPE at 5 and didn’t do the Spoto presses. Everything was kept very light, my body needed the deload and some rest. I feel very good, just knew it was time to pull back.

Quick and easy this week!

Bodyweight pretty stable after a couple long weekends away. July was a tough month for me nutritionally with a couple trips and cook outs. Too many chances for gluttony! But I’m still under 210 and feel strong. Now that travel is slowing down I should be able to really get into the swing of things again. No big deal, just learning how to transition from dieting to making better eating truly a part of my lifestyle and something that comes naturally.

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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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