08 Aug Dan Dalenberg- Week 14 Benching- Aug 6th

First real bench session since the meet a few weeks ago. Nothing crazy at 14 weeks out, just putting some work in and starting to ramp up a bit.

Warmup

Stretched pecs and hips

Banded Flyes

Face Pulls

Hammer Curls

Band Pressdowns

Training

Bench- Doubles to 80%

315, 365, 405 (video). Everything moved pretty good. No pain in the pec, no discomfort or anything. Very good, put that strain behind me and move forward.

2 Board Close grips- 4 x 4

275, 275, 305, 305. I SUCK off of 2 and 3 boards. This board height has been a main assistance movement for me and will continue to be. Every bench I have missed in the last 4 years at least has been at about this height or a little higher.

Machine Chest Press- 4 x 12- RPE 8 don’t remember the weight.

Skull crushers- 4 x 12. Did these with dumbbells, 40s for all 4

Band Fly and Facepull. 100 reps with monster mini band [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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