06 Dec Dan Dalenberg | Off season wk 4 | 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.

Squat – Doubles to 8 RPE

Top set was 555 in sleeves and a belt. Honestly, I was a little frustrated at first, but after realizing that while this is the last week of this mini-offseason, it has been a short one. I only have 4 weeks of training since the last meet. So really 555 makes sense and is probably about right.

Deadlift- Doubles to 8 RPE

Worked up to 605. The first rep was little harder than it should have been, second rep was going to be too much so didn’t grind through it. Saving it for another day.

Equipped Squat- With Chains

Triples up to a top single at 685 + 2 sets of chain. I think it was around 800 at the top? Felt really good, my equipped strength seems to be a good place. This was quite a bit more straight weight than I handled previously, 180 pounds more to be exact. I wanted to have a better assessment of where I was at so I ended up with more straight weight and less chain.

GHR- 5 x 8

Leg Ext – 4 x 25

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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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