Dan Dalenberg- Week 12 Benching and IPF Master Worlds

12 weeks out from Relentless Detroit. Starting to turn it up and transition into pre-contest training. This summer proved to be a fairly productive offseason, looking forward to really moving some weight in the coming months.


Trained in Grand Rapids this time, at Ezra Salmon’s gym, Performance Edge. Always enjoy getting a session in at his place. Check it out if you happen to be in the area. 2 monos, 4 racks, 2 boss benches, 5 platforms…


Bench- 3 x 3 up to about 70%

315, 355, 355. Easy reps.

2 Board Press- 4 x 12

225 x 4. Just wanting to get some volume

Overhead Press- 4 x 8

Ezra just got this new fancy Hammer Strength thing I wanted to try. Pretty nice. 70 x 4

100 reps of hammer curls, face pulls and flyes with a monster mini band. “Prehab” work

IPF Master Worlds Bench Press

Right after I finished college I lived and worked in Bloomington, IN and trained at Iron PIt Gym there. Quickly met a very strong bench presser, Joe Dibert. I came across his meet video from IPF Master Worlds last night, check it out:

Now, what makes this even cooler is his background story. In 2010 Joe was diagnosed with Guillain-Barré syndrome which causes the immune system to damage the person’s nerve cells, causing muscle weakness and sometime paralysis. Joe has had an impressive recovery but still has numbness in his feet and stumbles a bit when walking. Not holding him back! One of the most outgoing lifters I ever trained with. Read more about his recovery story here:

https://www.myinstride.com/stories/2014/02/10/isp.nw-044583.sto [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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