Dan Dalenberg- Squat Training 8 weeks out

Squat and deadlift training from September 15th. I will be competing in Relentless Detroit on November 8th in Flat Rock, Michigan at Kirby Church. Lifting at 242 raw with wraps. 

This training night was AWESOME. Myself and two other guys from the gym will be lifting at Relentless. Everybody is following some version of 10/20/Life and we were all scheduled to squat pretty heavy tonight. To say I was excited and ready to go was an understatement. Spent most of the day at work a little anxious and ready to flip the switch.

Will Cowen looked really good this night. He’s been competing for a few years now but did his first raw meet this summer at my suggestion. He needed to lose a little weight and just generally get stronger. So we decided to take the gear off and work his raw lifting up for awhile. This summer’s meet left a little to be desired in the squat but he hit his opener from that meet on this night EASY.

Cory Schutter looked much better too. After he smashed himself into his pumpkin suit he hit some singles in the 85-90% range. FINALLY looked less like shit and more like a squat.


Birddogs and Curl-ups

Hammer Curls

Stretched pecs and hips

Goblet squats


Squat- double at 85%, single 90%, RB single @ 95%

Worked up through a 645 double. EASY weights. My nose, however, decided to start leaking. Squatting 645 with a mouth full of blood was fun.

Then a 685 single and a super easy 725 single with reverse light bands. I opened at 685 in March. To hit that weight this easily 8 weeks out…. well let’s just say I’m feeling strong.

Deads- Singles with 70%

315, 405, 495 x 3 x 1

McGill Big 3 x a lot

Dumb bell rows- I rowed the biggest kettlebell we have for 4 x 15. At this point I was 3 hours into this session and didn’t care what the weight was at all.

Long night but very, very strong.

This was the kind of night we needed. 

Energy level was high and attitudes were irritable. Everybody got under respectively big weights for them and there was no fear. Just intense focus and aggression. Looking very strong with plenty of time to get all the little details figured out. [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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