Dan Dalenberg | Post XPC | Deload

Entering a long off season after the 2016 Arnold XPC meet. Looking for a meet in late summer/early fall. 

Lots going on in the past couple weeks, very little of it in the gym!


The Monday after the meet was my 1 year wedding anniversary. Chelsea and I took a 4 day vacation out to Las Vegas to celebrate. Neither of us had been before and we are working on visiting every state so this worked out nicely. Vegas was cool; I don’t really gamble but it was fun to explore and see some of the exhibits and just see the city really. The highlight for me was we did a Grand Canyon tour while we were out there. That place doesn’t even seem real, its awe inspiring.

Grand Canyon. Unbelievable place, doesn't even seem real.

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We are getting close to wrapping up a long ongoing project at work. Most of my big tasks are (almost) complete. Every day has been a fight to work through issues and keep the project moving forwards. I like the chaos and challenge! I got to see this device used in a validation study when we had surgeons trial it on cadavers. Very excited for this to be available for sale in the coming weeks.


Danny is helping guide me a bit on being less fat. I’m already down to 239 as of this morning and hope to hang out around here. I’ve lifted well fairly light with a 755 squat and 700 deadlift at 235. My first 500 bench was at 247. So I’m thinking being closer to 240-245 is worth experimenting with. At the very least I look and feel very good. Being close to 260 wasn’t giving me much benefit. I got up there too fast and the results weren’t what I was hoping for. I looked sloppy, deadlifting was challenging and generally felt like a slug. On a brighter note- Chelsea says that I am snoring much, much less. My sleep has improved a ton! Energy levels are great, couple abs are sneaking through and my pants are loose. Not too bad.

Bodyweight manipulation fascinates me. I think that’s part of my problem. I nerd out on seeing how quickly I can make my body change, much to the dismay of dieters everywhere. 15 pounds lost in 2.5 weeks suckers. But then the problem is when I go the other direction.

I haven’t trained much. I actually just submitted an article on post contest deloading that should be published soon. Last night I squatted for the first time since the meet. 315 for triples on the buffalo bar! Then pulled 315 off blocks. I asked Brian to help me with my offseason programming, which we plan on starting next week. I want an outside look at my training again. More to come on this.

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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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