Dan Dalenberg | Some pulling and a running update!

I recently lifted at the Arnold XPC Finals. This was my first meet at 220 since 2010 where I managed a 955 squat, 675 bench and 675 deadlift for a 2305 total and lightweight best lifter win. Taking some time to get leaner, look better and accomplish a few other physical goals. 


Very productive session on Sunday evening! As I have gotten lighter and the training has been less physically abusive, I’m finding a lot of mobility returning to my shoulders and pecs, allowing me to get under a smaller bar to squat. Finally able to squat fairly well at the Powerhouse.

Squat- Triples at RPE 7

I did these all in sleeves and paused. Top set was at 455, after several other sets.

Deadlift- Triples at 7

Added a light band to pull against. Worked up to 385+band for my top couple sets. I really like how this setup works out. Don’t need a deadlift platform to make it work!

Leg Press/Walking Lunge Superset

Lots of weight superset with a walking lunge the length of the gym. Only takes a couple rounds to get real pumped.

Leg Extension

5 x 20

Chest Work- 100 reps of pec fly and 100 reps of machine presses


On Saturday, I did my longest run so far at 2.25 miles. I’m almost positive it is the longest I have ever ran continuously in my life. It went really well, no pain and not exhausting. It gave me great confidence that I will be able to finish the 5k. As I got close to the finish of the 2.25 I knew if I had to go another 0.85 miles I could easily. So, no worries about next week! Should be in good shape for it.

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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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