04 Aug Dan Dalenberg | Offseason | 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.

Tough bench session last night.

1. Raw Bench- Doubles to 8RPE

Stopped at 365. Everything felt slow and crappy.

2. Shirted bench- Doubles to 8RPE off 2 board

Stopped at 585. Better. Moved my grip back to pinky on the ring and feel like I have a lot more control.

585 to 1 board. This felt pretty good. Grip back in and felt a lot more controlled. #captainjacked #powerrackstrength #Inzer #1020life #benchpress

A post shared by Daniel Dalenberg (@ddalenberg) on Aug 3, 2016 at 5:11pm PDT

635 to 1 board. Failure… Distal (at the elbow) biceps tendinitis. The past several weeks have been tough in the gym and lots of labor outside the gym too. Felt like fire in my arms as soon as I started to press. No big deal, a couple weeks of giving it a break and should be all good. #benchpress #1020life #powerrackstrength #Inzer

A post shared by Daniel Dalenberg (@ddalenberg) on Aug 3, 2016 at 5:13pm PDT

3. Shirted Bench- Singles off 1 board

585 for the first one. This felt ok, moved decent. 635 for the second one that I missed badly. My elbows are completely beat, I was riding the line with breaking in a new shirt and getting into all of the squat gear. Add in a bunch of manual labor at home and my body finally gave up. Not a big deal, just need a break and to back off a little.

My elbows had been feeling bad the whole session and then on that final press as soon as I started the press my elbows both had a hot pain. It’s a flair up on tendinitis that I have struggled with on and off over the years. It’s not a horribly difficult thing to deal with, but it does rob my pressing power. I called it quits there.

4. Incline Dumbbell

5. Rolling Plank

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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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