Dan Dalenberg | Week 8 Offseason | Bench

I recently lifted at the Arnold Classic XPC meet where I totaled 1955, benched 500 raw and pulled a PR deadlift. Off season training has started after a nice long deload. I’m going back to what has worked the absolute best for me, having Brian Carroll handle writing my programming. 


1. 2 Board Press- Top set of 4 at 8RPE

Worked up to 455 for 4. Admittedly, this was a bit of an overreach of the RPE limit for the day. Pushing this for 2 more reps would have been a struggle. I made a 50 pound jump from 405 to here which made judging RPE more difficult as well as the fact that I generally find RPE more difficult to judge with higher reps.

I am very happy with this set though. My bench feels very strong right now. I am typically pretty awful off the 2 board so this is a great indicator of progress.

2. Speed Bench- Doubles at 6RPE

225 + mini band for several sets.

3. Flat Dumbbell Press – 3 x 15

4. 3 sets of dips

5. Rolling Planks

8 weeks into this off season phase and very happy with where my strength is at right now. My bodyweight is holding steady at 240-242 and in general I feel great. On the bench especially I have felt very strong and am making good progress. So far a very productive 8 weeks.

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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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