26 Jun Dan Dalenberg | Offseason restart

I recently lifted at the 2017 Arnold XPC finals where I totaled 2370, via 940, 700, 730. I am in the middle of a long off season leading up to a fall full meet. 

I pushed the reset button on my training. Thankfully, whatever I did to my back/glute/hamstring resolved quickly. A couple weeks of doing basically nothing fixed the problem I think.

That kind of killed my momentum though and changed my summer meet plans, so I decided to take another look at my training and start over. Now I am in a shorter, 6 week, block before starting contest prep.

Squat- raw, 3 x 5, RPE 6

A MASSIVE 375 top set

Deads- raw, 3 x 3, RPE 6

3 inch block- 405 top set

Sumo Deads- 3 x 4, off the floor

225 for all three sets

Chin Ups- 4 x 8

I’ve been meaning to buy a Spud Econo pulley to do lat pull downs with. In the mean time, chin ups have been a nice substitute. It wasn’t all that long ago that I couldn’t do them due to shoulder instability, so this is great to be doing again. Feels like there is a tiny sliver of actual athlete left in me somewhere.