Dan Dalenberg | Offseason | Last Bench

This session started out ok, went really poorly and then ended up being pretty good.

  • Bench technique was awful
  • I was bringing the bar down too slow and too high
  • My setup is inconsistent

Bench- Single to 9RPE

Point of the night was to work up to something pretty heavy. I wanted to take something around an opener if possible.

Everything was fine 0-365. Then 405 was just ok.

Next up 435. Brought this down way too high and flared. Lowered it super slow and dumb. Turned it around and called for spotters half way up. I missed less than my opener. Good lord. Awful.

I decided to take it again. Get the damn set up right and lower it like I have a pair. Better but still not right. Here is what I am doing wrong:

  1. Set up too far in front of the bar.
  2. Feet too far underneath me.
  3. Lowering the bar slow.
  4. Lowering the bar too flared and high.

Incline Dumbbell- 4 x 12

Bench… again. 

Then I decided to call an audible and take some additional singles on the bench. 315 for a few, 365 for 2 and then 405 again. MUCH BETTER. Set up much improved.

Finished up with bunch of pushdowns and face pulls.

Lesson Learned

The entire issue with this shit show was that my set up was so inconsistent. Over the course of the off season I have changed to a feet out front style, which I really like. When I get it right the leg drive is awesome. This style is so much easier on my back as well. When I get it wrong though I miss light weights.

I benched feet tucked for 11 years. I had a very specific way of setting up and every single set was the same. I don’t have that yet with this style. I think I need to do it the exact same as before but just slide my feet forwards and out once my back and butt are set, if that makes any sense.


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.  

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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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