Dan Dalenberg | Offseason Update

Currently in off-season mode. Spending a few weeks eating a little better and improving my conditioning before diving into a full-fledged off-season training cycle. Enjoying the mental and physical break.

Scott Paltos is handling this phase of my off-season for me. Our plan is to hover around 245 and lose just a bit of fluff. My body weight has already settled in the mid to upper 240s with a couple weeks of slightly better food choices and a good dose of walking. I feel really good and much more athletic at this body weight.

Off-season phase 1 is basically a deload for me. I will be doing almost all of my squatting with a buffalo bar, all pressing with a swiss bar and won’t deadlift off the floor. The volume is a bit higher and includes some cardio. The last time Scott helped me out the purpose was to get as lean as I could very quickly. This phase will have more of a strength focus, working to preserve strength while giving my joints a break.

Last night I worked up to a bunch of triples on the squat with a buffalo bar. Ended up working up to 415 or so, keeping things pretty light.

Did a bunch of piston style quad training. Bulgarian squats for a few sets of 20, narrow stance KB squats for 20s as well.

Finished up several minutes worth of a modified McGill curl up that Beth showed me.

I’ll go in tonight and work through my typical warm up and walk for a bit.

 

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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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