Dan Dalenberg | Offseason Squatting

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 first phase of a long off season. Working towards leaning out a bit, increasing my work capacity and allowing some nagging issues to heal.

Squat- 10 singles up to 7RPE

Worked up through 510 raw and my groin was feeling a little beat up. I think all the sumo pulling and wider stance work is taking a little bit of a toll on me. Decided to put on a pair of briefs and see if that solved the issue. Found an old pair of Inzer briefs in the gym closet that fit, dropped the weight to 420 and then work up 50 pounds at a time to 700.

700 in briefs and wraps. #rawwithbriefs #1020Life #powerrackstrength #squat

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KB Piston Squats- 3 x 20: 50 pound KB

Stiff Leg DB Deads- 4 x 8: 75s

Pulsed Lunges- 4 x 15 each leg. This felt really awkward so I substituted single leg step ups. Basically accomplished the same thing.

Banded Hamstring Curls- 100 reps

Finished with lots of rounds of curl ups and bird dogs.

Body weight is holding steady at 245 and feeling good.

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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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