22 Mar Dan Dalenberg | Offseason 2017 | Week 1

I recently competed at the 2017 Arnold XPC Finals where I went 8/9, squatting 940, benching 700, pulling 730 for a 2370 total at 242 multi-ply. I will be transitioning into a long offseason that will include a deadlift only meet in the middle of it. 

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This Week and offseason focus

Squat

I did some squats the other day. #squat #inzer #1020life #powerrackstrength

A post shared by Daniel Dalenberg (@ddalenberg) on Mar 22, 2017 at 12:15pm PDT

Super light triples. My focus was on hinging back hard. It was point out to me at XPC that my knees are traveling too far forward in gear. I squatted well, but should be getting a lot more out of my suit/brief combo.

My squat focus will be on technique and on getting my tighter briefs broken in. I’m pretty light right now so I should be able to put them on pretty easy and get some work in.

Deads

I did some block pulls. Nothing exciting, just greasing the groove a bit.

Upper end work will be the focus.

Bench

Floor press against chain. The range always seems to be the most difficult for me so I’m focusing here during the off season with both the floor press and 2-3 board close grip pressing.

Grip

That filthy 3rd attempt deadlift got away from because I couldn’t hold on to it. I was a little out of position but I think I could have finished it had I been able to hold on to it long enough. So I will be doing some grip work pretty much every training session.

Diet 

I’m doing a lower carb/higher fat setup for the time being. I’ve found that I am very sensitive to carbs and have a lot of success with high carb/low fat when in contest prep. I see no need to walk around quite that heavy though in the offseason. It’s not a keto diet, just lower carbs and a lot more fat. I’m down about 10 pounds which is perfect.

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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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