Dan Dalenberg |XPC- 3 out| SQ/DL

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.

This week was do or die somewhat. Since I wasted a couple squat sessions and hadn’t pulled anything for 3 weeks or so I really needed to get this one in and get it right. Felt all too familiar to the last training cycle, pulling it in at the last second.

I’m a beginner in gear. I had some beginner level issues with technique and it took a couple weeks to reign in the problems. But now I’m ready!

1. Squat- 1st, 2nd, Reverse Band 3rd

875, 925, 950 (video).

So much better! I feel really good about these squats and am in a good spot to squat well into the 900s.

2. Deads- 1st, 2nd, 3rd

645 opener. I wasn’t so sure about pulling two more big deads so I decided to take the middle ground and called for a gym PR. Then I changed my mind and went up a little more to 725, which is a 25 pound gym PR and a 5 pound all time PR.

725 (video) came off the floor really well. My left quad cramped up hard near lockout and slowed me way down. Thankfully I was able to squeeze through it and finish. Depending on how the meet goes, I’m hopeful that 725 is between a 2nd and 3rd attempt. I’d love to take a shot at 750 at XPC, but in the end I’ll just pull whatever I need to, within reason.

3. One leg GM

4. Timed planks

One more big bench session to go and it will time to cruise into the meet. Thankfully, it should be pretty quiet for me over the next couple weeks. I’ve got a quick trip to Dallas scheduled but otherwise should be pretty easy.


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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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