08 Feb Dan Dalenberg | XPC – 5 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.

I’m a week behind on my log, so this bench session is actually from last week.

This one was pretty interesting and went so much better than I had expected initially. I spent last week in Dallas, TX interviewing physicians to get feedback on a next generation device that my team is working on. It was a pretty intense week, 6am to 8:30pm every day non stop. On Friday, I went from the airport to the gym. After spending most of my day on a plane my expectations were low.

700 in a much tighter 54 SDP. #inzer #1020life #powerrackstrength #benchpress

A post shared by Daniel Dalenberg (@ddalenberg) on Feb 3, 2017 at 5:03pm PST

1. Bench- Opener to 1 board, 2nd to 2 board

I decided to try out the new, smaller shirt that Brian sent me. It’s a 54 with pinched sleeves, so let’s call it a 54/52. Thankfully, some of the guys at Team Samson had already put in some work in this one, so it was broke in and ready to go. Really can’t get better than that, brand new shirt pre-altered and already broken in for me!

625 opener- super easy

700- Video above. This is a little more than a 2nd attempt but I wanted to take it for a ride since the shirt felt so good. I actually found this shirt easier to use than my looser 56/54 because I am more confident bringing the bar down fast with the additional support.

2. Close Grip 3 Board- Raw, 3 x 5. Kept it light, arms were smoked.

3. Dumbbell floor press

4. Pressdowns

Overall, I am super happy with my bench right now. It is moving along very nicely and I think I am set up to blow away my 650 PR.

I’m finding the Navy SDP very easy to use. The shirt stretches enough that the margin for error is larger than stiffer shirts. The most important thing has been being patient and controlling the bars position while simply letting the bar sink down.

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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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