16 Feb Dan Dalenberg| XPC 3 out| Bench

I’m currently in contest prep for the 2017 Arnold Classic XPC Finals. I will be lifting multi-ply at 242. My training is being written and guided by Brian Carroll.

625 opener to 1/2 board. Arms are trashy, haggard and beat. Called it here, saving it for the meet. #inzer #1020life #powerrackstrength #benchpress

A post shared by Daniel Dalenberg (@ddalenberg) on Feb 15, 2017 at 4:53pm PST

I knew my squatting this cycle would eventually catch up to me. Since I wasted a session and had to repeat it, I was under a straight squat bar 5 weeks in a row. Straight bar squatting beats up my arms more than anything else. I knew I would eventually pay for it and last night I did.

1. Bench- 1/2 board opener, 1-2 board 2nd

I started in my 54 SDP but my arms were totally lit up. In this tighter shirt, I have to work harder to stay in position. With my arms hanging on by a thread, I just couldn’t do it. So I switched back to my 56 and was able to hit my 625 opener pretty easy. We loaded up 675 but as soon as I took it out I knew my arms couldn’t handle it so we put it back.

Ultimately, I’m 100% fine with how this went. I have already hit some bigger numbers, 660 of a 1 board and 700 off of 2. I feel confident that I can bench in the high 600s to low 700s regardless of which shirt I am wearing.

Based on how my training has went, I needed the squat to go really well this week (it did) and just needed to not screw up massively on the bench (also successful). I’m in a good spot for the meet now.

Finished up with some arm work, nothing worth logging.

The following two tabs change content below.

• Bio
• Latest Posts

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.

Latest posts by Daniel Dalenberg (see all)

• A Binge for the Record Books - August 20, 2018
• Training on the Go - July 6, 2018
• Dan Dalenberg | Deload and 5k week! - June 18, 2018