Dan Dalenberg | Offseason Wk 5 | Bench

I recently lifted at the Arnold XPC Finals. This was my first meet at 220 since 2010 where I managed a 955 squat, 675 bench and 675 deadlift for a 2305 total and lightweight best lifter win. Next up, I will be lifting raw at 198 in December. 

More good benching! I still feel healthy too, pecs are in good shape so far. A big thing I think is being less bloated all the time, so less inflamed. Less inflammation = less pain.

  1. Bench – 3 x 5 , RPE 8

Top set at 375. This moved very well and felt good. Pretty much nailed the RPE limit for the day and keeping things moving in the right direction. As long as I can stay in one piece I feel very good about benching big.

2. Spoto Press- 3 x 5

I did it with mini bands this week, 225 straight weight and bands. Zane talked about driving hard on the press and made it sound like I should treat this kind of like speed work, so bands made sense to me. Focus on driving fast.

3. Overhead Dumbbell Press – 5 x 10

4. Floor Fly – 5 x 10

5. Super set band pressdown and lateral raise

On another note, bodyweight is holding where I need it to be, averaging right at or under 210. That’s right where I want to cut from. I need to be careful not to let it climb, but otherwise I seem to have this under control.

I also need to be very careful to keep my arms and pecs healthy. I’m making positive progress but can’t afford a setback.

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Daniel Dalenberg

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.
Daniel Dalenberg

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