08 Nov Dan Dalenberg | Post Meet Update

I recently lifted at the Lexen Xtreme Fall Classic where I totalled 2255 in my first multi-ply meet. This qualified me to lift on the pro day at the Arnold XPC, which is where I will compete next. 

The first week after the meet, I did absolutely nothing. It was great! I was traveling for work and didn’t even set foot in a gym. I pretty much ate whatever I wanted and took some walks. That was about it. I did watch what I ate and tried to keep it fairly clean but I wasn’t tracking anything.

As a side note to that, I traveled to Austin, TX last week. We ate downtown at Cooper’s Old Time Pit BBQ which was absolutely phenomenal. Brisket, steak, sausage, pork… all of it was great. Highly recommend it should you find yourself in that area.

2nd Week, this week

I’m back in the gym this week. Last night I did some light pause squats and some low block pulls as well as plenty of upper back work. The rest of the week will follow a similar tune, light with bars that are easy on the joints. I will probably floor press with the swiss bar on Wednesday.

Off-season Focus

Training

Squat- I need to focus on depth, discipline under the bar and mid range strength. Lockout is strong and I never had any issue in the hole. I need to get used to waiting for an “up” call and be stronger in the middle.

Bench- Lockout. Everything within reason flies off my chest in the SDP. I need to make sure that I am strong enough to finish the lift.

Dead- Mid range strength. Still weakest right about the knees.

Diet

I’ve made a ton of progress on my body composition over the past 6 months or so. My goal is to continue making incremental progress here. I would like to stay about the same body weight, in the mid 240s, and continue getting leaner. Danny is helping me again, this time with a keto approach. My plan is to roll with that style through the end of the offseason and then reassess for how my strength and body feel. So far, so good. Bloat is falling off fast and I feel good.

16 weeks out from the Arnold! It will be here quick.

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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.

Latest posts by Daniel Dalenberg (see all)

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