Dan Dalenberg- Week 12 Squatting

12 weeks out from Relentless Detroit. Transitioning in pre-contest training now and starting to turn it up a little bit.

Week 13 is missing from my log, it was a complete waste anyways. I spent most of the week sick with some kind of sinus infection and couldn’t really breathe. I trained a little bit but not even worth writing it up. No worries, it was a planned deload anyways. I feel very good now, strong and light. After the APF meet in July I wanted to drop a little fluff. Went from as high as 254 and am now waking up in the high 230s. In a couple weeks I will bump my calories back up and start moving back towards 250.

Warm Up

Stretch hips and pecs


Goblet squats

Hammer curls

Pec Flye


Squat- Doubles up to 80-85%

505, 605, 705 x 1. I’ll be honest, I got greedy with the 705. It was heavier than I was planning but I felt really good and the atmosphere at the gym was awesome. I couldn’t help myself.

Problem was I lost my balance at the top with 705. The rep felt pretty easy, I just came up off balance and couldn’t control it. This has happened a couple times recently, since changing my toe angle a bit. I think I need to do a little experimenting to get this right.

Deads- 3 x 2 @ 60%

405 x 3 x 2

Block Pulls- 3 x 3

405, 405, 495.

Hack Squats- 3 x 5- Don’t know the weight, it’s a hack squat machine that we have.

McGill Big 3

Pretty good session. Some things to work on for sure. [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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