03 Aug Dan Dalenberg- SQ/DL Assistance- 8-1-2014

First time pulling in what feels like forever. Just some assistance work, nothing heavy focused on speed and technique.

Form Pulls- 3 x 3

315 x 3. Focused on pulling the slack out of the bar and getting my upper back tight and arch locked in.

Chest Supported Rows- 4 x 12

120, 160, 180, 180. We have a plate loaded machine I like for these. Usually try to use different grips each time and hit it at a little different angle.

Hack Squats- 4 x 12

Don’t even know the weight I was using. Enough but not super difficult. RPE 7ish.

Lat Pull downs- 4 x 12

120 x 4 sets

Stir the pots- I do these for time usually. 4 sets of 30 seconds.

Everything felt pretty good during this session. Looking forward to things turning up in a few weeks. [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”]

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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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