13 Nov Dan Dalenberg | Offseason Wk1 | SQ/DL
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.
Back to actual training this week!
I feel quite good, some little injuries from the meet healed up and no issues to move forward.
Raw, buffalo bar, RPE 6- 325 x 3 x 5. Keeping it super light, no reason to rush back in.
Raw, block pull, RPE 6- 315, 405 x 3 x 3
Squat- Buffalo bar, chain, briefs, paused- 325 + 4 sets of chain for 3 x 3
The reason for this one is three fold.
- I need to work on getting down faster. With light weight and chains, the only way I am getting even close to depth is with speed.
- I want to work on learning to dip. I don’t want to pause squat 950 pounds in a meet ever again. So starting light to learn.
- I have a pair of briefs that I haven’t been able to get on, but I am really light right now so wanted to take advantage and break them in some.
Banded Leg Extension- 5 x 12 with 2 doubled mini bands. I’ll have to take a picture of my setup next time, it worked really well!
GHR- 4 x 8, bodyweight
Bodyweight and Dieting
Tucker has been helping with my nutrition since the meet. Really, we aren’t doing anything terribly different than what is normal for me. The two big changes have been much lower fat intake and actually measuring everything. Before I would just kind of guess, but now I’m working to be as accurate as possible, food scale and all. I’m down to just under 230, which is the first time I have been under 230 since I was 21 years old. Not bad! I’ll stay down here through the offseason and then slowly climb once pre-contest training starts later this year/early next year.