Dan Dalenberg | Off season Wk 5 | Bench

I recently lifted at the Arnold Classic XPC meet where I totaled 1955, benched 500 raw and pulled a PR deadlift. Off season training has started after a nice long deload. I’m going back to what has worked the absolute best for me, having Brian Carroll handle writing my programming. 


Again, the goal was to beat week 2 without exceeding RPE 7.5

Floor Press- 4s

Up through 345 with the swiss bar. I used a straight bar week 2 and went to 335. So beat this both in weight and with a more challenging bar. Not bad.

Speed Bench

As usual- doubles until I get it right and get 3 in a row. For the third week in a row that was the first 3 doubles! My floor presses felt faster too. Good news all around.

225 straight weight plus a monster band. A little more band tension than previously. I’m very interested to see how the light speed work carries to heavy weight. The additional tension was quite noticeable but it moved just as fast as previous weeks. Good indicator.

Incline Dumbbells – 80s x 4 x 10

Dips and stir the pot

We have been back at the commercial gym for several weeks now and its turning out to be a good thing. Strength Beyond is about as good of a commercial gym as you could ask for in terms of environment. There has always been a group of 10 or so powerlifters training in the lower level so the crowd there is pretty used to us. I miss the privacy of the key club, but that place was always a crap shoot on who would be there and also was always a worry of “when will the owner shut this down?”

Now we’ve gained a few training partners and are in a stable business. Sure we see some goofy stuff from time to time but overall I’m pretty happy with the move.

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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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