08 Oct 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