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.

Another good bench session in the books. The past few have been pretty good, I think what I am doing differently is working pretty well.

I wanted to get away from the straight bar on the bench for a little bit to give my pecs a break. Also, every bench I’ve missed in recent memory hit a wall just above 2 board height. Fortunately, these two issues play well together. Lots of floor pressing and using accommodating resistance has allowed me to work on that weakness while taking some stress off of my pecs.

While the movements are different than what you will see in the 10/20/Life book, the volume and intensity structures are the exact same. That’s the beauty of this “program.” You can customize it a ton. I call it a “program” because I view 10/20/Life much more as a philosophy and set of guidelines. The templates in the book are awesome and work extremely well as written with no modification. However; with some thought and careful planning adjustments can be made to target very specific issues. Proceed with caution: adhering to the philosophy is extremely important. You don’t see me banging out huge heavy singles for a reason.

That’s where I think the most flexibility is. The deloads, volume, intensity, not missing, proper warm ups and so on are of up most importance. If you keep those things in mind other adjustments can be made quite effectively. I’m experimenting with a rather large adjustment as a result of continuous injuries. Time will tell if it ends up being truly effective.

Bench- Triples to 7RPE

Doubled mini bands on the Swiss bar. Worked up through 315 in straight weight. Really happy with how this felt and also happy with technique. I am still using a flat footed style and am feeling very strong and stable this way.

Incline Dumbbell Press- 4 x 15

Front Raise- 4 x 15

Pressdowns- 100

Facepulls- 100



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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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