Dan Dalenberg | Offseason | Bench

Coming off a very poor performance in Atlantic City. Despite an excellent training cycle, I did not execute to my ability. This failure has left a very sour taste. Currently in the offseason; building momentum towards preparing for the XPC Arnold Classic.


This week is a little off with Thanksgiving. Chelsea and I are visiting family and with the travel and time constraints I decided it would be easier to miss a couple sessions. I was going to be deloading my squat and dead anyways so not much of a loss.


That’s the nice thing about offseason training! Missing a couple sessions isn’t a huge deal.

Moved my bench session to Monday to get it in.

Floor Press- Triples @ 8RPE

Working with the Swiss bar and some chain.

Top sets were 275 x 2 x 3 plus 2 sets of chains per side. Not sure how much the chains weigh, but this felt pretty heavy in my hands. I like the Swiss bar but that thing is hard to hold on to! With no knurling on it you really have to work to keep a good grip.

Dumbbell Press- 4 x 15

Incline Dumbbell- 4 x 15

Press down- 4 x 20

Band Face Pulls- 100

Bench training is feeling solid. I feel healthy and I think I’ve made some good progress over the last few weeks.

Mission accomplished

As a part of my offseason I wanted to gain some weight. The plan was to push as high as I could until right before precontest training starts.

With that starting in just over two weeks it is time to settle into a weight that is sustainable. I made it into the low 260s and will probably settle a few pounds below that. Pretty much what I wanted to happen.

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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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