Dan Dalenberg | Week 9 | SQ/DL

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

Another solid lower training day in the books. Really happy with the direction that both my squat and pull are heading right now!

Squat- 330 for 3 singles. It took me a long time to get warmed up and going so I ended up cutting this short. The point was to squat light anyways and just use this as a warm up to pull. Accomplished that and moved on to the deadlift.

Deads- Last Warm up for 2 singles. Opener off blocks x 1

585 x 2 x 1. Super easy.

– I really like pulling in the Inzer Forever Lever belt. Jason Pegg recommended I try pulling with the belt on backwards, so the buckle doesn’t get in the way. The Inzer lever belt makes that very easy, and it’s a high quality belt.

– This was the easiest that 585 has ever moved in the gym. Good indicator for me.

Pulling last warm up of 585 #1020life #powerrackstrength

A video posted by Daniel Dalenberg (@ddalenberg) on


655 off a 3-4″ block. No video unfortunately. This is such an awful position for me. I actually had to take two attempts at this. I think my problem is I am typically a pretty “fast” lifter. Weights either move quick or don’t move at all. This position forces me to really squeeze the weight off the blocks and anything remotely heavy feels like a grinder. So grinding right off the blocks freaked me out and I quit on the first rep. Came back and pulled it.

Pause Squat- 4 x 3: Used an awful cambered bar for this. 275 for 4 sets

Finished with leg extensions and rolling planks.

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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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