Dan Dalenberg | Offseason Wk1 | Accessory Day 1

I recently lifted in the Lexen Fall Classic in Columbus, Ohio where I totaled 2400 via a 950 squat, 715 bench and 735 deadlift at 242 multi-ply. Next up, I will do a short off-season before starting prep for the 2018 XPC Arnold.

I don’t believe I have ever actually posted what I do on this day! It’s very repetitive, same thing every week. But it is a good session that I have come to really like. Tucker wrote this up for me a few months ago, I was feeling pretty flat and needed some bodybuilding work to fill out a bit.

The focus of this day isn’t on sets or reps. I don’t count either, I just go until I have enough. Everything is performed very intentionally, trying to train like a bodybuilder and focus on exhausting the muscle, getting a pump. Bro.


Machine Row- The machine had three different grip options. So each set was a super set with each grip. Maybe 75 total reps here.

Single Arm Cable Pull Down- Lat pull down, one arm at a time.

Double Handed Dumbbell Row- Dumbbell Row, both arms at the same time.

Face pulls super set with Reverse Fly

Leg Extension/Leg Curl Super Sets- The lying down leg curl machine is easily my least favorite machine to use.

Leg Press- Did these tempo style. I don’t get a lot out of leg presses usually. Except when I do them really slow. Then I regret them the next day.

It doesn’t look like much on paper, and while not a super taxing session, I am getting a lot out of this. The higher volume and focused bodybuilding work has my joints feeling good and slowing adding a little size. Pleased with how these are going.

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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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