Dan Dalenberg | Offseason Wk 4 | SQ/DL

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 objective for this week is to beat week 1 by a significant amount while not exceeding RPE 7.5. Pretty simple.

1. Pause Squat- Top set of 5

Worked up through 425, which was really easy and beats week 1 by 60 pounds. That felt like “a significant amount” so I called it there. I like how these are starting to feel. Having never really squatted without knee wraps, whenever I did it felt like my knees were super weak. Almost like they were going to come apart. I’m starting to feel much more powerful without wraps; making good progress here.

One a different note, we had a good group. 4 guys all squatting in the same range so I pushed the pace a little. Admittedly, we all spend a little too much time chatting so with 4 people I wanted to move faster and get down to business. Pretty fun once we got going.

2. Pause Pulls- Top set of 5

Worked up through 405. Same thing, beat week 1 by 90 pounds and decided that was enough for the night.

3. Piston Squats

225 x 3 x 6

4. Single Leg Good morning

I did these without weight.

5. Stir the pot


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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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