Dan Dalenberg- Week 7 Main lift training

7 weeks out from Relentless Detroit. Bodyweight fairly stable at 250-252. In a good spot to make the easy cut and lift at 242, raw with wraps. 

This post will be both my big days from week 7. Another good week of training. Weights are moving fast and I feel both strong and healthy.

Monday- Squat and Dead

Squat- Worked up through about 70% for 5 singles. 510 was easy to load. Took it for all 5

Dead- 85% x 2 x 2, 90 x 2 x 1 with reverse band

585 for a single and then a double. The first set my hamstrings cramped a little at the top. Cut it short out of caution. VERY easy reps. I tend to pull much better in meets than in the gym, happy with how this moved.

635 with reverse average band for 2 singles. Set the band up so that the last 2-4 inches of the pull there was no tension.

Finished up with lots of McGill work and kettlebell swings

Wednesday- Bench

Bench- Last warm up x 2 x 2, 90% x 2 x 2 to a 2 board

405 x 2 x 2. Felt powerful

455 x 2 x 2 to the boards. I really suck off of 2 boards. That said, this weight moved really well. Good stuff

Machine Press- 4 x 12

Skull Crushers- 4 x 12

Band Flyes and Hammer Curls

I can’t wait to squat at the Michigan Barbell seminar in about a week. 

That session will be the heaviest of the training cycle. Taking something slightly over my planned 3rd attempt, with a reverse band. I hear Jordan Wong is strong and stuff, looking forward to putting in some work with him and the rest of the group. [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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