Dan Dalenberg | Offseason Wk 13 | Bench

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.

The focus over the next few weeks will be mostly around transitioning into gear, breaking in all of my new Inzer stuff and getting comfortable with it all.

1. Floor Press- Top set of 4 @ 6RPE

Staying with the swiss bar and stayed pretty light. Just 315 here. More of a warm up than anything.

2. Shirted Close Grip- 4 Board, Top set of 4 @ 6RPE

The close grip is part of the strategy for breaking in the SDP. A correctly sized SDP will start out with a chest plate that seems impossibly small. Dain’s shirt was the same way and over the weeks we moved his grip out and down the boards. I will be doing the same.

Top set was 495. Started at 315 to get several sets at this board height.

3. Incline – 3 x 15

4. Band Fly 3 x 15

5.Stir the pot- 100


I’ve been hanging out at 238-240 for several weeks. Brian wants me to get a little heavier and be back closer to 250. So, Danny adjusted my macros a bit and I’m seeing the scale climb a bit. Added in more carbs and a bit of fat. Still eating fairly clean and not a huge change, but enough additional calories that I should hit the upper 240s before the end of my off season.


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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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