Dan Dalenberg | Week 4 | SQ/DL

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

Managed to end my squat training cycle on a very good note. I went in and got it done a day early- this week is going to be a long one with a regulatory audit going on at work. Thankfully with only 2 actually heavy training days a week I am able to be flexible when life gets busy.

Squat- Opener, reverse band 2nd and 3rd. 

Worked up to 740, which moved well but felt a little off. After watching the video I realized that the rack was set a little high. Added the bands and took 800 very easily. With the added confidence of that rep under my belt immediately called for 840. 840 moved just as fast and everything felt very locked in.

740 opener from today. Moved pretty decent. #powerrackstrength #1020life #powerlifting #raw #rawgearwhore

A video posted by Daniel Dalenberg (@ddalenberg) on

Lots of leg extensions and leg curls. Got my pump on bro.

And that was it! Great finish to the squat and deadlift training.

Squat Recap

On three different occasions I squatted within 5 pounds of my gym PR and hit a 20 pound reverse band PR.

Deadlift Recap

I pulled a gym PR and then matched it again the next week. Then pulled a 30 pound reverse band PR. Also hit a 20 pound block pull PR.

Just one more heavy bench day to go, some last warmups to take and deloads. Feeling really good about how this training cycle went in general. I feel ready for the meet.

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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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