Dan Dalenberg- Start of Meet Prep!

I recently completed a long off season post Arnold Classic XPC. I’m training for a full meet this fall, an RPS meet hosted by Lexen Xtreme in Columbus. I will be lifting multi-ply at 242. Zane Geeting will be handling my training, Tucker giving some diet advice as well as some guidelines for fluff and buff days. 

Meet prep has started!

1. Squat- Speed for 5 doubles, against 4 sets of chain.

All 5 sets were done in briefs with 445 straight weight. This felt really good and was some really great work in the briefs. Probably the best I have felt in gear technically.

2. Deads- Last warm up x 2, straps down

I’m not sure where I will open on the dead. It will be largely dependent on my subtotal, so I am just calling 585 the last warm up for now. Pulling straps down SUCKS. It feels like you are getting cut in half, tons of support on the bottom half and nothing up top.

3. Coan Style Rows

That’s how Zane described these. Good stretch and a little body english. Ed did a video on these with Supertraining about how he does rows.

Now I am starting to understand how people handle so much weight rowing. I’ve always used a really strict style, this is quite different for me. The difference should be useful and a new stimulus.

4. Shrugs- A lot

This was a great session and a solid start. I’ll have to move a little bit of other assistance work around to make the rest work, Zane wants me doing GHRs, but we don’t have a GHR in the garage. No matter, I will just move them to the assistance day and do them at the commercial gym.

Fluff and Buff

Recently, I asked Tucker about intelligently adding a little body weight. I wanted to gain a little weight so my bench shirt fit a little tighter but didn’t want to do my typical pizza and breadsticks diet to get there. He added some carbs to my macros but the bigger change was to my fluff training day; training truly like a bodybuilder on that day.

Tucker is also doing the same kind of stuff for Paul. Tucker wants to do a write up on what he is having us do, so rather than getting into the details, I’ll leave it with this: so far so good!


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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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