Dan Dalenberg | Week 5 | Bench

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

Bench is pretty much back on track! The pec strain earlier this summer put me a behind a bit, but last week went well and I had the session I needed last night. Momentum on all 3 lifts is good coming into this meet.

Bench- Opener, reverse band 2nd and 3rd attempts.

Worked up through 455 straight weight and then took 485 and 520 with a sling shot. Everything moved really well and as I would expect it to.

2 Board Press- 4 x 5

When I write my training cycles, I always write them a bit optimistic and adjust as needed. Since the meet is getting close, benching went well and I’m finally healthy, I decided to skip this. I’d rather just end the session on a good note than end up beating on my joints. This is generally how my meet training cycles go and what I would advise most people to do. As the meet gets closer start pulling back on your assistance work. I wouldn’t totally skip, but in my case I’m just now healthy and would rather not risk messing that up again.

Finished with 100 reps of band flies, pressdowns and face pulls.


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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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