Dan Dalenberg | Week 12 | Bench

Training for the XPC/RPS Atlantic City meet on August 29th. I will be lifting raw with wraps at 242.

I was running a little late last night, blew through my warm up and then the pace was fast. Ended up being a super fun training session as a result. Fun to just put in work like that. Level of focus was high.

After warm up of bird dogs, band pressdowns, band pec fly and some hammer curls..

Bench- 75% 3 x 3

Worked up to 375 for 3 triples. The guys were benching with a Texas squat bar. The thicker bar felt kind of weird but I feel like it was a little easier on my elbows.

Close Grip Bench- 4 x 8

225, 275, 315 x 2. Pushing close grip volume still. This is continuing to get better.

Did a bunch of dumbbell rowing and pressdowns to finish up.

Some Collaboration

Michigan is a pretty good powerlifting state with great gyms in all of our major cities. If you live in Kalamazoo, Grand Rapids, Lansing or Flint, I will almost guarantee that there is a good place train within a 30 minute drive of your location.

Being in Kalamazoo, I’ve had a good place to train since the first day I moved here. I found Strength Beyond before I even moved and joined day 2 of being in Michigan. It’s a good gym that we have continued to improve with a new bench, deadlift platform, some bars and an additional power rack. Well equipped place to train at. The problem is my group has always been small. 3-4 guys tops. There are at least 2 other gyms in the area with the same story.

Some recent conversations with another gym in the area has led to collaboration. The guys at Kalamazoo Barbell need extra training partners and so do we. We’ve always know each other just haven’t trained together. So we decided Monday squatting will be K’zoo Barbell and Wednesday benching will out in Paw Paw at Strength Beyond. Monday there were 6 guys training together and yesterday it was 7. I think I picked up an extra guy for Monday’s. I think we will end up with about 10 people training together on those days.

Really excited about this! Over the coming weeks at least half of that group will be prepping for meets. It will be a lot of fun to be training with this bigger group.


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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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