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.

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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.

Latest posts by Daniel Dalenberg (see all)

• A Binge for the Record Books - August 20, 2018
• Training on the Go - July 6, 2018
• Dan Dalenberg | Deload and 5k week! - June 18, 2018