05 Apr Dan Dalenberg | Offseason Wk 3 | Bench

I recently competed at the 2017 Arnold XPC Finals where I went 8/9, squatting 940, benching 700, pulling 730 for a 2370 total at 242 multi-ply. I will be transitioning into a long offseason that will include a deadlift only meet in the middle of it. 

This was a deload night. Really boring, light and easy.

1. Floor Press- 3 x 5

Did these against some chain weight, since that is what the rest of the group was doing. Kept it light and fast.

2. 3 Board Press– 5 x 5

225, close grip and moving as fast as I can. Some speed pressing has helped me a ton over the past year. Trying to keep it fast.

3. Lat Pulldowns- 4 x 8 

4. Pressdowns- 100 reps with a mini band, in as few sets as possible.

That’s it! Back to it next week, should be a little more interesting then.

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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.

Latest posts by Daniel Dalenberg (see all)

• A Binge for the Record Books - August 20, 2018
• Training on the Go - July 6, 2018
• Dan Dalenberg | Deload and 5k week! - June 18, 2018