08 Sep Dan Dalenberg- SQ/DL w/Video- 07Sept

9 weeks out from Relentless Detroit. Body weight is right at 250. I will be making the drop to 242 and aim to keep my weight under 255 to make that cut reasonably easy.

Moved my squat and deadlift day to Sunday this week to train with a big group at Michigan Barbell. A friend and former training partner of mine, Bobby Faber of Flint Barbell, wanted to have guys from all over come in to train together. We had pretty good showing with guys coming in from all over the state. Lots of big benching going on. I squatted with a couple guys from Marc Terejo’s crew. Thankful for their help!

Warmup

Birddogs and Curl Ups

Stretched pecs and hips

Goblet squats

Band flys

Hammer curls

Training

Squat- ~70% x 3 x 2

510 for 3 sets. Very light and easy

Deads- 5″ Block pull

Plan for the day was several doubles in the ~80-85% range. I REALLY suck at block pulls. For a long time this was a huge weakness of mine. As I’ve gotten better at them, my dead has really shot up.

495, 545, 605 and 635 for 2. Video below is last two sets of squat and the 605 and 635 block pulls.

Really pleased how this went.

Leg Press- Full stack (however much that was)- 3 x 12

McGill Big 3 x a lot

Very good training session, everything moving how it should.

Fun side effect of the block pulls- This summer my right elbow got a little out of alignment. The chiropractor put it back in place for me but it has been bothering me a little lately. Not as bad but I can tell I probably needed to make an appointment to get it worked on again. One thing that has helped has been pulling traction on it with lots of upper back work. Turns out 600 pound deadlifts are the right amount of traction to fix it. During the second rep with 605, the elbow popped and I could tell immediately afterward that it had made it’s way back to where it needed to be. [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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