Dan Dalenberg | Off season Wk2 | Bench

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.

Benching is starting to along. The beat up pec still feels kind of tight but definitely not injured. A little more work on it and should be in a good place, gets better every week.

Bench- Triples to 7 RPE

Worked up through 315 for a few triples. Nothing felt hard, still taking this slow.

Floor Press– 5 x 5

225 with the swiss bar plus some chain weight. The swiss bar on the floor always feels like a million pounds in my hands.

2 Board Foam Press- Triples

I don’t actually remember what I worked up to here…. Something in the mid 300s, very light.

Finished out with a ton of direct arm work.

Took the rest of the week off! I am traveling to family for Thanksgiving. With this being a short off season, I wasn’t planning to take a deload as it is only 4 weeks long. So it made sense to not worry about my usual 2 accessory days. Seemed like a logical compromise, get a bit of a deload in right in the middle of my off season and not have to try and train while traveling. Usually not a big deal, but over holidays it can be a bit more difficult. Between my mom and dad and then Chelsea’s parents, we end up with 3 holidays to go to. Easier to just take the down time!

This coming week I will probably put a bench shirt to see how it fits with me being light and take a couple sets with a squat suit on, just to make sure that I don’t need to have things altered. I have a couple different sizes of briefs and an adjustable squat suit, so I suspect the only thing that might need to be tightened up is the sleeves on the SDP. I have been doing a lot of direct arm work, so maybe I’ll still fill the sleeves out fine. Either way, no big deal.

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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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