18 Dec Dan Dalenberg- RUM8 Bench week 8

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

Side note- body feels very good. Got a massage at Wellspring Clinical Massage yesterday in Grand Rapids. Usually I’m not terribly impressed with massages. Relaxing and feels good but doesn’t do much for me, just not deep enough. This girl on the other hand was very good. She really worked over the areas I wanted focused on and managed to put me to sleep while working on my neck and traps. Highly recommend the place if you are in the area.

Warmups

Band flyes, curls, press downs

McGill Curl Ups

Training 

Bench- ~80% x 2 x 2

405 for both sets.

Moved well, feeling good about the bench right now.

Board Press- 2.5 board, triples up to RPE 8

365, 405, 455. 455 felt very strong. the 1.5-2.5 board height is the sweet spot, right where I need to be working. Happy with the recent progress in this area.

Close Grip Floor Press- 3 x 12

225, 275, 275

100 rep Band Flyes

Good momentum on the bench. Deload next week and then back at it.

Game Plan Supplements

Yesterday I got my first package from Game Plan. My first impression was that I really like the no BS approach to names and labeling. The preworkout actually has the caffeine content right on the label. The names are straight forward and not some dumb variation of actual PED. I like the honesty and simplicity of it.

Protein “WHEY”: I got both flavors. Like them both. Brian mentioned this before, and I agree- probably a little under flavored. Which is nice actually, I feel like this will be easier on my stomach and easier to mix other stuff with, without being overloaded with flavor. Also- this stuff mixes extremely well. No clumping.

Preworkout “PUMP”: I’m not big on being super cracked out when I train, I don’t like tons of caffeine. One scoop has 150mg, which for me is a good amount. Energy boost was clean and sustained for my 110 minute bench session. I really like preworkouts like this. Some products I’ve tried make me feel like a coke head, way to shaky and cracked out. I tried one that was recommended to me by the supplement shop guy (who typically gives good recommendations.), 500mg of caffeine a serving! Shit. Literally. Made me sick and I put that one in the trash. Anyways, I like Pump. Not too strong, but a good boost. Orange flavor is very good. Tastes like orange soda.

BCAAs “RECOVERY”: Mixed well and tasted good. I put a bunch of stuff in with it. Unflavored carb powder, tyrosine and creatine. Still tasted good.

Overall, happy with everything. Nutritional supplements are not going to completely change your training. They are probably the last priority coming after programming, sleep, eating, recovery. But these Game Plan products are high quality and a nice addition to the rest of my training regime.

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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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