Dan Dalenberg | XPC wk 5 | SQ/DL

My training write up for today is pretty boring- so here’s one of my training partner’s, (big) Dain Soppelsa destroying his planned opener of 875.

Added a reverse band and went 955 and 1025 for planned 2nd and a little over his planned 3rd for 2 more super easy singles. The video quality was terrible unfortunately, not worth sharing, but those reps looked even better than this one.

Lesson learned on the new leviathan from last night: Mike was just pulling from the bottom of the strings. Think about your shoelaces.. if you just pull at the ends, the first couple laces get tight but closer to the toes is looser. The suit does the same thing. You have to start at the top, pulling each lace tight and work your way to the ends. On Dain’s last warm-up, the ends of the laces were tight, but the hips (the middle of the strings) weren’t tight enough. If you are wearing one of these, make sure the laces are tightened evenly, starting at the top and working your way to the bottom.



Quick write up on my deadlift training from this week.

Squat- 50% x 3 x 2- 420 x 3

Deads- 640 opener x 1, 700 second reverse band x 1

Not too bad. Opener moved decent, especially considering it matches my gym PR. Always messes with my head just a little. Having never been a good gym deadlifter, my opener tends to be the same as my gym PR. After 30 meets or so, I feel pretty comfortable doing this.

Pause Squats– Triples at 325

Hamstring curls- 3 x 20

Little tip– Take something to boost your immune system while in contest prep (I’m not a doctor blah blah disclaimer, etc).


Put very simply- high intensity exercise suppresses your immune system. I have a training partner that almost every single meet prep for years would get bronchitis about 4 weeks out. He would spend a week fighting off an upper respiratory infection, not exactly ideal coming into a meet. So add something to your supplement regimen to boost your immune system, Airborne, Emergen-C, something like that. It just might save your contest prep.

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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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