Dan Dalenberg | Offseason | SQ/DL

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.

Another week of equipped squatting and pulling. Each week gets better. I’m still adjusting a ton, learning where my stance needs to be, where to carry the bar and how to use the equipment. Getting better.

1. Squat- Briefs and Wraps, Doubles to 8RPE

Started at 425, then 515, 605 and 695. This work all felt phenomenal. Squatting in briefs isn’t too bad, came pretty quickly.

2. Squat- Full Gear, 2 singles

785 first. This felt pretty clean and moved well. Still adjusting and learning the stance and bar positioning.

875 up next. This one got a little sloppy. I broke at the knees, didn’t sit back hard enough and got loose at the bottom. My knees came forward and I cut it high. Overall, I was able to recover and finish the lift without an issue.

I feel like I am in a really good spot for only 2 weeks of full gear squatting. I feel good about starting to really push.

3. Four inch block Pull- Doubles to 8RPE

Raw- No idea what the weight was. I started with whatever the other guys had finished at and added a plate each set for 3 sets. I think the last set was around 600.

4. Straps Up singles with 405

Confession- I skipped it. It was late and my body said no.

5. Single Leg GM

6. Stir the pot

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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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