04 Dec 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.
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”]