Dan Dalenberg- Week 4 Squat/Pull

Under 4 weeks out from Relentless Detroit. Training to lift raw at 242. Body weight is holding steady at 253. 

This was basically the last heavier day of lower training for me before the meet. I will still take a couple openers, but outside of those 3 reps, I won’t be handling anything heavy until the meet.


Suitcase carries- I usually grab a ~40# kettlebell and take a walk outside. No particular distance just trying to get my heart rate up.

McGill 3

Hip and pec stretching


Warmed up just like I will in the meet. I try to do the minimum number of reps possible in the warm up before taking the platform. No reason to waste a bunch of energy in the back room. Here’s my planned warm ups and what I did the other night:

Bar x a lot (12-15). 1 or 2 sets.

150 x 5

260 x 3

350 x 1

440 x 1


530 x 1

620 x 1

Opener is 710. I took it for a double which was a massive rep PR. Previous was 650ish.


Again, just like the meet. Something I really like about the combo day style training is that it is a lot like a meet in that you have already squatted by the time you get to the pull. Your body is already warm. I take VERY few DL warm ups- my back and legs are warm already. I don’t need to.

135 x 2

225 x 1

315 x 1

405 x 1

495 x 1

585 x 1

Opener is 625. Pulled this very strong. Here’s something embarrassing- this was a gym PR. By like 20 pounds. I am not a good gym puller. I hit 680 at XPC this spring and 700 at an EFS seminar a month later. Don’t know why I suck in the gym, mental I’m sure.

Finished up with some goblet squats and planks.

Thoughts on the training cycle

Really everything has gone well. No serious problems to speak off and I feel good. I’ve been able to hit several gym PRs throughout the training cycle which is awesome. I also feel exactly like I should at this point. A little beat up, kind of tired and ready to deload. I think that I did a pretty good job of riding the line of overdoing it and now should be in good shape to peak for the meet.

Things seem to shaping up well for my training partners as well. Will hit an all time squat PR on Monday night and Cory has come full circle on his equipped squat technique. I was seriously worried Cory wouldn’t get a squat in, but it looks like he might make it to the bench after  all! [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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