Dan Dalenberg- Training 6/29/14 and Gym Tour

3 weeks out from the APF bench only meet here in Michigan. Went in tonight to do an extra workout. Wanted to get some light work in and get my pecs and elbows feeling good.

Warm up

Band flyes

Band Pressdown

Face pulls

Big 3

Stretched pecs and hips. My pecs and hips are always very tight. I really like doing the active warmup, but feel like these two areas need a little extra attention.


Close Grip Inclines- sets of 15





Machine chest press- 4 x 12 @ 105

Machine Shoulder Press- 4 x 12 @ 70

Band Pressdown- doubled mini band for 100 total reps

Band Flye- Minis for 100 total reps.

Really easy session, finally starting to feel really good. Bodyweight has been 250-252 the past few days. Right on point to make an easy water cut to 242. I’ve benched 500 raw twice in competition and both times I was weighing just about 250. Hopefully this is a good sign. I feel the extra weight for sure though. On the heavier side for me.

Gym Tour

I always find it interesting to see where other lifters train and how their gyms are setup. Strength Beyond is a public gym but the lower level of the location I train it is definitely a powerlifter’s gym. There are about 10 of us that train there, split into 2 groups. If you ever happen to passing through southwest Michigan come check us out.

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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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