Dan Dalenberg- RUM 8- Bench 10 weeks out

Change of plans- training to compete at RUM 8 in Deland, Florida on February 8th. I will be wearing knee wraps and lifting on the monolift day. 

First bench training session back. I really would have liked to have had an off season, even just a few weeks, but I couldn’t pass the opportunity that was presented to me. My body is very well rested and recovered from Relentless. It’s just going to take a week or two to be back in the groove and handling decent weights again.

Warm Up

Stretching- Pecs and hips. Did some trigger wheel massage on my forearms. The trigger wheel really helps keep my arms healthy. The chiro broke up a bunch of nasty knots in my arms, this thing is helping to keep them from coming back.

Band flyes, face pulls and pressdowns

McGill Curl ups



Bench- 3 x 3 @ 70%. Three sets at 355, video is of the last set. Pretty light, very easy. Bench actually felt pretty good. Good first day back.

Board Press- Triples to RPE 7. I’m a towering 5’6″ with arms to match. I don’t see the point in ever using more than a 3 board for me, but I did think it could be nice to be able to do half boards. Our boards are falling apart anyways, so I built an adjustable set from 1-3 boards in .5 board increments.

1.5- 275, 315

2- 365, 405

The two board height is an AWFUL height for me. 405 isn’t heavy but it felt good to have it in my hands and move it easy.

Close Grip Floor Press- 3×12 @ 225

100 reps of banded flyes- Mini bands


This session went very well. I am actually pretty sore today, in a good way.

I will have some tough competition at RUM. Casey Williams appears to be the man to beat at 242. He hit something around 2065 late this summer. He’s definitely a step ahead of me, hopefully I can stay within firing range and he makes a mistake.

Can’t count out teammate Clint Smith. One of the best ever at 242 multi-ply, certainly very strong and I expect will have a good showing. [share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]

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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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