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