Dan Dalenberg | Off season Wk 7 | Squat

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. 

Last week was pretty much a wash. I had a planned bench deload and was supposed to squat heavy but ended up pretty sick. Both me and Chelsea had something GI related going on for a couple days, I’m thinking we ate something. The only thing we both ate was biscuits and gravy at a breakfast place in Holland: WORTH IT if that was it.

With that, I took an unplanned deload since I felt crappy.

Moving past that, week 7 has started well.

Squat – Triples to RPE 7-8

Video is of the top set at 585. I’m heading in the right direction, although admittedly the weight loss is impacting my squat the most. It seems to be coming along though.

I just picked up a custom attachment for the rack to move the hooks in and they are perfect! I needed a way to setup “hooks in” so I got in touch with Brian Watters (@war_engineering on Instagram) to have something made. His work is pretty much perfect and exactly what I was expecting. Very happy with the result. It worked really well for us on the first go around. The mono hooks will take a little getting used to but Brian’s work was spot on and completely fixed my problem.

Long Pause SSB Squat

225 x 2 x 5

Step Ups- I subbed in leg extensions instead. Step ups and stair climbing seem to be beating up the front of my hips.

Calf Raises

Dumb bell stiff leg deadlift

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Daniel Dalenberg

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.
Daniel Dalenberg

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