
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.Â
Good first session!
1. Squat-Â 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 –Â 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.

Daniel Dalenberg

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