Dan Dalenberg- SQ/DL Deload 3 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. 

The last two weeks kind of sucked training wise. Between being sick and then running a meet and being sick again, things weren’t exactly clicking. Thankfully I only had to bail on one session. Last night was just a deload but things finally feel right again, weights moving effortlessly.

Warm up

McGill 3


Goblet Squats- Extra wide


Squat- 3 singles at 515. Realized that one of the guys had put the Mastadon squat bar in the mono. I think we using a TX squat bar at the meet, so I’ve been training with that. I like the big bar so much more.

Deads- 3 singles at 405

Sumos- 3 x 3 at 315. I actually didn’t feel like a complete moron sumo pulling. I think I finally know how to do it.

Pause Squats- 2 x 5 at 245. Just light form work here.

Supplement Recommendation


I really like the Pump preworkout. Not super stim heavy with 150mg caffeine per serving. Really stimulant heavy supplements make me nauseous usually. Pump gives a nice boost without messing up my guts.

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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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