16 Nov Dan Dalenberg | Offseason Wk1 | Bench

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 was little nervous going into this session. The pec that I strained at the meet in October feels pretty good but there is still some adhesion that needs to be worked out. I intentionally spent more time warming up and was cautious throughout the session. The pec doesn’t hurt, but it is tight. I can feel that scar tissue and general nastiness tugging. Need to get it worked on again!

Floor Press- Swiss Bar, 5 x 5

Sets were done at 225, 265 and 275. Everything very light.

Bench- 2 board, Soft board, 5 x 5

225, 275, 315 x 3

I like buying gym gadgets. I like making them even more! Our soft board, or manpon, is just a 2 board with an old folded up knee wrap duct taped to the top of it. I’m thinking I need to swap out the wrap for a pool noodle though to be a little softer. It’s fancy. I know.

Bench- 5 x 5

This is where I got a little nervous and could feel that pec getting tugged on. Kept it under 275 for all 5 sets.

Band Hammer Curls- Monster mini for 100 reps

Band Pressdown- Mini for 100 reps

Band Facepulls- Monster mini for 100 reps

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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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