20 May 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. 

[wa-wps]

455 off the two board. Bench feels super strong right now, especially considering how awful I typically am off a 2bd. #1020life #powerrackstrength #benchpress

A post shared by Daniel Dalenberg (@ddalenberg) on May 18, 2016 at 6:06pm PDT

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.