Dan Dalenberg | XPC WK8 | Bench

A little behind on my log. This session is from last week.


Plan for the day was two doubles at 80%.

Last set at 405 from last week. #powerrackstrength #1020life #benchpress

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Bench– Ended up taking 3 doubles at 405.

If you have been following along you might notice my feet are in a different position. I had been trying to make a feet forward position work and while sometimes it felt great, sometimes it felt terrible. I am not consistent enough with it and need some help learning it. I feel like I can never get my upper back anywhere near as tight as with this stance. So I changed back and felt much better about the set up. I still want to learn the feet forward position, but 8 weeks out from a big meet didn’t seem like a great time to be lacking consistency.

Floor Press- 3 x 3- 275 x 2, 315

I honestly don’t remember what I finished with. Some arm work I think. Last week was kind of crazy, my wife and I both having some big stuff going on at work.


Recently I asked Danny Vega for a little help with some recommended macro goals. He sent over some numbers that I have been tracking to and so far I really like the results.

Off Days– 248 protein, 260 carbs, 165 fat for about 3500 calories

Training Days– 244 protein, 500 carbs, 129 fat for about 4150 calories

I’m tightening up just a tiny bit, 3-4 pounds worth and feel great. Actually having some numbers to track to has forced me to be more deliberate with how I eat and make some better food choices. Like I said, dropped just a touch of fluff and am sitting at 250. (Want to know how to piss off a woman real fast? “I eat 500 grams of carbs 4x a week and lost 4 pounds.” THAT’LL DO IT.) Should make for a simple cut to 242.

This is definitely the best I have looked and felt weighing 250 pounds and seems to be the best body weight for me strength wise (250-255). I’ve been heavier and feel generally run down as well as making deadlifting awful. Much lighter and my squat seems to start declining. 250 seems to be right and makes good use of my leverages.

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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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