06 Sep Dan Dalenberg | Pre-contest | Squat

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. 

This week is actually a deload week. I was feeling a little nervous and behind the eight ball a bit since last week’s squatting was so bad. With the meet coming in a hurry, weights are about to get very heavy and any changes that need to be made probably need to be made right now.

So I emailed Brian and asked if it would make sense to do something different than a typical deload on my squat this week. I had only unracked weight (very poorly) last week and didn’t deadlift at all. I was hoping to get another chance at the squat work and he agreed and suggested just that- Redo the squat sets only and take a super light deload for everything else the rest of the week. My body is fresh enough to handle it right now thankfully.

Squat- 75% x 4 x 2

Margin for error in multi-ply is so small. 2 pretty small changes (thanks to Dain on those) and went from hardly getting it out of the rack last week to this from today. Same weight. #powerrackstrength #1020life #inzer #squat

A post shared by Daniel Dalenberg (@ddalenberg) on Sep 5, 2016 at 5:34pm PDT

I changed two things.

1. I brought my feet back. This felt really strange to me but was a major need.
2. I pushed my knees out while unracking.

Right from the first set I could tell this was world’s different than any other week.

Very much improved. Lots of work to do but finally not forcing the reps and not fighting the suit. It finally clicked right.

And that was it!

I did a couple sets of goblet squats and then just hung out to help Dain finish his work. The rest of the week will be similar, with super light work and taking it easy.

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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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