Dan Dalenberg | SQ/DL | 3 weeks out

On October 29th, I will be lifting in my second ever multi-ply meet. I will be lifting in Danny Dague’s RPS meet in Columbus, Ohio. Brian Carroll has handled all of my off-season and contest prep training since the Arnold and will continue to guide me through the meet. 


Excellent training session on Monday, the last heavy one of this contest prep.

Squat: Opener, Reverse band 2nd

Dain and I will be taking pretty much the same opener (850 and 880) so almost all of our warm ups will be the same. On this night, I focused on making sure my warm ups lined up with him. We are both trying to figure out the least amount of warm ups that we can take and still get it done.

Here’s the plan.

Raw warm ups- Start early, before most of the flight.

Bar x several

200ish x 3-5

330ish x 1-2

Put on briefs- This will take a minute, which is why we will start early. Hopefully while we are putting on briefs the rest of the flight is warming up and we can time so that the bar is around what we want when we are ready to go again.

425 x 1

Put on suit, straps up loose

Low 500 x 1

Mid 600 x 1

Add wraps, snug up suit sides and straps

750 x 1

Opener- 850 Really good.

2nd- 905 Excellent. Best unrack of the training cycle. Moved effortlessly. Video above.

Deadlift- Opener, close to a gym PR if it is there

Warm ups- Same as the meet. As little as possible. By the end of the meet, you should be ready to go. Probably tired, maybe sore but your body is warm. Don’t waste time pulling much in the back.

315 x 1

405 x 1

495 x 1

Opener- 635 x 1, straps too tight and positioning was bad. Pulled it strong though.

2nd and gym PR- 700 x 1, video above. I am a bad gym puller. Real bad. 640 was my PR. So judging by my typical gym performance and this PR, I should pull 800 at the meet right?

Joking aside, I do believe that I am set up for a nice deadlift. I’m excited to see how it turns out.


NONE. Because it was late and I am a bum.

I’m going in tonight and will be focusing on lower body work. Goblet squatting, belt squats, maybe some step ups and one legged deads.


Consistently 248, which is perfect and right on. Very pleased with the body composition change and coming in a little lighter. I feel better and won’t have to deal with a 15 pound cut.

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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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