29 Jul 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
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.