Dan Dalenberg | Week 8 | SQ/DL

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

Another good training night. My squat is coming along very well and I feel ahead of the game at this point.

Squat- Opener x 1, 2nd x 1 with reverse band

735 x 1 straight weight. This is only 10 pounds off my gym PR and moved very well. I’m not happy with the depth, as it looks high to me on the video but regardless, I’m very pleased with how it felt. Given where I am at in the training cycle I feel really good.

800 x 1 w/rev band. This one got a little hairy. I hadn’t set up reverse bands on this monolift before and the way I did it, the band got caught on the swing arm link. It pulled one side forward and I had to call for the rack. Thankfully we have a great team now with the Strength Beyond/Kalamazoo Barbell collaboration and I got back in the rack quick and safe. I called it there. That was enough of a close call for me that it wasn’t worth doing it again.

Deads- 405 x 3 x 2

Try training this way sometime. Squat and pull on the same day and alternate intensities. Recovery is great and my back feels better than ever having done this for over a year now. And despite the lack of hardcoreness I continue to get stronger. NEAT.

Finished up with kettlebell swings and a bunch of planks.

Gym Collaboration 

We are a few weeks into the Strength Beyond/Kalamazoo Barbell collaboration and it is going very well. It has been so nice to have the extra help and the additional like minded guys. Should have done this a long time ago.


I haven’t posted a bench training log for a bit because I’ve been having some trouble. A couple weeks ago my left pec cramped up pretty bad while pressing and was real sore for a couple days. I thought I was good to go the next week but then the same thing happened; but to a lesser extent. Last week was a planned deload and while everything felt fine, there was a definite tugging sensation in the pec while pressing even light weights.

I knew I was playing with fire and probably close to a tear so I went to see Vince at Chiropractic Unlimited in Grand Rapids on Monday. Seriously, if you live in south west Michigan and need some bodywork go see Vince. He found 2 nasty trigger points in my pec and after working those out, everything feels normal again. I’m hopeful that I will be able to get my bench training back on track now.

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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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