Dan Dalenberg | Offseason Wk 5 | 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. 


Last night's top squat set. #1020life #powerrackstrength #squat

A post shared by Daniel Dalenberg (@ddalenberg) on

Really good night of lower training. Happy with the recent progress and also realized a few things I need to get better at.

1. Pause Squat- Top set of 4

Beat week 2 by 20 pounds with 475. In week 2 I was over reaching a bit in terms of RPE. Happy to beat it by 20 pounds and have it be easier. However, I could do these a lot better. As you can see the pauses are super brief and depth needs work. I need to be videoing more of my training to keep me honest.

2. Pause Pulls- Top set of 4

Up through 455, beating weak 2 by 50 pounds. Best part of these is that the top portion of the movement is getting faster and faster. I had some video but the quality was poor, not worth sharing.

3. Single leg GM 3 x 10

4. Piston Squats- 3 x 6

I took these a little lower than previous weeks. The bottom end of the lift needs the most work, so it made sense to me to do these a little lower.

5. Stir the pot- 100

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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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