Dan Dalenberg | Week 1 | Bench

Currently in the off-season, working towards the Arnold Classic in March 2016. Working on getting heavier, adapting to an altered bench technique, and building up weak points.

Taking a little different approach to my off season benching. I will still be following the typical 10/20/Life volume and intensity progressions but I will be using different movements. I’m trying to stay away from lots of heavy, straight bar bench pressing. I will be doing a lot of work on the floor press and with a fat bar. I’m doing this in an effort to save my pecs a bit.

Floor Press- 5s to 6RPE- Against chains

Worked up through 275 straight weight and 3 sets of chain. This was a bit ambitious for the RPE range so I dropped the straight weight down to 225 and continued on for a few sets. I really wanted to focus on accelerating the bar hard and wanted to press against a decent amount of chain weight. 225 made this right.

Dumb bell Press- 4 x 15

Incline DB- 4 x 15

Front Raise- 4 x 20

Pressdowns- 100

Facepulls- 100

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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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