Dan Dalenberg | Why Run?

I recently lifted at the Arnold XPC Finals. This was my first meet at 220 since 2010 where I managed a 955 squat, 675 bench and 675 deadlift for a 2305 total and lightweight best lifter win. Taking some time to get leaner, look better and accomplish a few other physical goals. 

For those following along, you’ve probably read that I am doing some running and training to run a 5k. I don’t have any delusions about placing well in it, or even running it at any kind of respectable pace. All I want to do is finish it.

But why?

Ever since powerlifting became my primary athletic endeavor (10 years ago after football was no more for me), I’ve only focused on being big and strong. I haven’t done any other kind of sport or athletic training. Some basic things that so many people have done, I haven’t. Like running a short race!

I believed for a long time that I couldn’t run well. For one thing, I’m really short and my legs are short. I’m sure it is comical to watch me run, feet moving so fast but hardly making forward progress. For another, I’ve averaged a body weight of about 240 pounds in the past decade, so walks were enough of an undertaking. God forbid someone actually make me run. So I want to do one, just to say that I did. Because I thought I couldn’t, when in reality I just wouldn’t, but now I am going to.

Why else?

It’s something to train for. While stepping back from powerlifting for a bit I needed something to train for. The bodybuilding style training and weight loss has been super fun, and I’m not done yet, but I needed a specific goal. So rather than a vague objective of “run a couple times a week” I entered a race.

It supports what I am doing right now. I wanted to add some extra cardio outside of what I was doing in the gym. This is the easiest way to get it done. Literally all you need is some decent shoes and you can run. Heck, even shoes are probably debatable.

It’s something I can do with my wife. She has been bugging me about running one of these together for awhile so we are going to do just that. Its good for both of us and gives us some extra 1-1 time with no distractions since we do almost all of the running training together.

On another note, a quick lifting update!

Last week I did some heavier training with the highlight being my bench training.

1. Bench- RPE 9 Double

Top set is in the video, at 410. Which also happens to be 2x bodyweight. Not too bad! My bench strength seems to hanging on well. Pretty happy to still bench this even after lots of weight loss and not being in a true powerlifting prep.

2. Banded 2 Board

I use the light band for this work. I did 5 sets of 10-12 at 225 + the band. The light band is no joke.

3. Machine Chest Press- 20, 20, 15, 12, 10

4. Cable Fly- 4 x 20

5. Couple of different arm super sets. 100 reps each of: cable pressdowns, cable hammer curls, French Press, EZ bar curls

Finished up with 20 minutes of intervals on the step mill. 1 minute slow, 4 minutes fast, repeat.

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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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