Dan Dalenberg- Week 10, Day 1- SQ/DL

First week back. Getting back into the groove and trying to build some momentum. 

Typical Warm Up

McGill 3


Curls and Pec flyes


Squat- 3 x 3 up to 70%

Worked up to 505. Just getting back into it. Felt heavier than it should have but I haven’t squatted since the meet.

Deads- 5 x 1 @ 50%

The bar was already loaded to 315 so I just did that.

Sumos- 3 x 5

Stuck with 315. Actually felt really good. I think I am finally strong enough to hold a good position for sumo pulling.

Pause Squat- 3 x 3 @ 325 with long pauses

Nothing exciting, just getting back into actually lifting weights.

Meet Announcement

Well, change of plans. Yesterday a very generous offer was passed my way to help get me to Florida to compete at RUM 8. I wasn’t planning on it due to financial constraints and that it means I am now 10 weeks out but sometimes you just get thrown into the war zone and have to adapt.

My assistance work will still be basically what I planned for the off season. The next two months will be very busy but thankfully I am pretty good at time management and shouldn’t have any issue putting in a good training cycle and staying on task with everything outside of the gym.

Very grateful to those involved in making it happen for me. [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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