18 Dec Dan Dalenberg | SQ/DL | XPC Arnold Week 1

I recently lifted in the Lexen Fall Classic in Columbus, Ohio where I totaled 2400 via a 950 squat, 715 bench and 735 deadlift at 242 multi-ply. Now I am moving into contest prep mode for the XPC Finals at the Arnold Classic in March 2018. 

Good first session!

1. Squat- 4 x 2, Buffalo Bar, 4 chains

Last two sets were 465 and 505 straight weight plus the chain. Feeling pretty strong here.

2. Deadlift – 3 x 3 @ 75%

545 was just about 75%. The triples though… Triples in gear sucks real bad. The first two sets were doubles. I managed to keep it together for that third rep to finish it out. While it was pretty light, this felt really good. My deadlift responds really well to being a little lower bodyweight.

3. Block Pulls – 3 x 3

Did these straps down, 3 sets at 405

Hamstring Curls

Wide grip pull downs

Bodyweight holding steady between 235-237. Feeling pretty good about that, happy with where I am at. The next couple weeks will be important for body weight, keeping things in check over Christmas so I don’t get to be a bloated New Years mess.

The following two tabs change content below.

• Bio
• Latest Posts

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.

Latest posts by Daniel Dalenberg (see all)

• A Binge for the Record Books - August 20, 2018
• Training on the Go - July 6, 2018
• Dan Dalenberg | Deload and 5k week! - June 18, 2018