Dan Dalenberg- RUM 8- Bench 9 weeks out

Training for RUM 8 on February 8th. I will be lifting on the wrapped/monolift day, hoping to post another 2000+ raw total.

Warm Up

Pecs and hips stretching

Trigger point therapy on forearms

Band Circuit- Face pulls, pec flyes, pressdowns, curls


Bench- ~75% x 3 x 3

365, 385 and then 405 for 6. 6 reps at 405 was a rep PR. This was stupid. I didn’t plan on hitting reps but for some reason I decided mid set to do it. Not very smart on my part. But hey, I still hit a rep PR.

1.5 board press- Triples. My plan with these is to move up a half board a week, up to 3 boards and then go back down. No real logic to it besides that I want some variety and need to be doing plenty of board pressing throughout this range.

315, 365, 365

Close Grip Floor Press- 3 x 12 @ 225

Band Flye- 100 reps with monster mini bands

Really getting some good pressing volume. My chest is sore, in a good way. However, I strained my pec in July and have consistent issues with distal bicep tendinitis. Everything feels great right now but I know I will have to be very careful to not push too hard. I’ve benched 500+ in 3 meets, twice as a light 275 (once bench only and once full power). I’ve only hit it once as a 242 and that was in a bench only meet.

I really, really want a full meet 500 bench at 242. Actually- I need it to even have a chance at staying with Casey at RUM.

Taking Clients

I’m currently working with a few guys helping them with 10/20/Life training cycles. I’d like to take on another 8-10 people. Let me help get ready for your spring 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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