15 Sep Dan Dalenberg | Pre-contest | 7 Weeks Out

On October 29th, I will be lifting in my second ever multi-ply meet. I will be lifting in Danny Dague’s RPS meet in Columbus, Ohio. Brian Carroll has handled all of my off-season and contest prep training since the Arnold and will continue to guide me through the meet. 

Monday

1. Squat

800 moving right. Working out some kinks and headed in the right direction. #squat #1020life #inzer #powerrackstrength

A post shared by Daniel Dalenberg (@ddalenberg) on Sep 12, 2016 at 7:31pm PDT

Planned work: 80% for 2 x 2, 85% x 1

745 for the two doubles. These both moved very well. 800 for the final single. I think this is a bit less than where I will open. The unrack wasn’t perfect, but I managed the weight well and stayed with it. Besides a little unsteadiness at the start, this was real easy.

2. Deadlift

Pulling in the Fusion with straps pulled real snug. One of the stranger feelings of equipped lifting has been finishing a pull and then thinking "how do I put this down?" #deadlift #inzer #1020life #powerrackstrength

A post shared by Daniel Dalenberg (@ddalenberg) on Sep 12, 2016 at 7:37pm PDT

Planned work: Doubles at 80%

This meant 585 or so. I did these doubles as a “cluster set” so I would do a single and then immediately reset and pull again for the second rep. Pulling multiple reps in gear is awful.

Usual assistance work, I won’t bore you.

I feel pretty good about this work. I will admit that I feel a little behind. It took me longer than I would have liked it to have to be at this point in terms of technical proficiency. I would have liked to be here at least a couple weeks ago and be handling a bit heavier weights. No matter, I am on a good track to do well at the meet.

Wednesday

1. Bench

555 to 1 board. Maybe open here? Not sure yet. #powerrackstrength #1020life #inzer #benchpress

A post shared by Daniel Dalenberg (@ddalenberg) on Sep 14, 2016 at 8:44pm PDT

Planned work:

70% x 2 off 3 boards

80% x 2 x 2 off 2 boards

85% x 1 off 1 board

All of this felt great, especially as the weight got heavier. I still need to work on keeping my heels down and driving but overall I feel great about the bench. I know that I can touch and press a mid-high 500 bench for the opener. Not quite where I thought I might be numbers wise, but again a good spot to be in for the meet.

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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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