Dan Dalenberg | Offseason | Week 14

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. 


Monday- SQ/DL

1. Squat- Top triple at 7RPE

555 with the buffalo bar, in Fusion “briefs” and a belt. Side note- I’m a big proponent of the buffalo bar, especially in the off season. It takes just enough pressure off my arms without changing my set up or squat technique.

2. Deads- Top triple at 7RPE

500 in grid stitched Fusion, straps down. I took this weight twice. The first set was awful, belt was too tight and it looked like crap. Loosened the belt back and took it again. Much better. Equipped deadlifting is turning out to be the most difficult of the three, surprisingly.

3. Box squat 3 x 6

4. Single leg GM

5. Stir the pot

Wednesday- Bench

1. Raw floor press- top triple at 7RPE

Worked up through 365, which was actually a small PR I believe. Not sure really, but pleased with that number regardless.

2. SDP Break in continues… 3 Board triples to 7RPE

Worked up through 585. Moved easy but just feels like a million pounds in my hands. This week the grip came out a little bit to pinkies on the ring. My plan is to work out one finger width at a time each week.

3. Incline DB

4. Pec fly

5. Stir the pot

Good week of training and good progress on breaking stuff in. One idea I am toying with is squatting in my deadlift suit once or twice to break it in a bit. I’m not sure that just deadlifting in it will break it in very quickly, especially since the entire backside is grid stitiched. Otherwise, everything is going well.

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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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