12 Jan Dan Dalenberg | XPC- WK8 | SQ/DL

Struggled a little bit during this session. All the work got done, but it wasn’t the best day for sure.

Mistakes made:

1. Approached this session a little too relaxed. Focus wasn’t great.
2. The work was a little heavier than it should have been. 80%=645 and my last warm up will probably be 670. I should have taken the doubles down to 635 and done the reverse band set at 670.
3. I should have had someone wrap my knees for me. My usual guy wasn’t there so I ended up doing it myself. Less than ideal, should have taken the time to teach someone else how.

Squat- 80% x 2 x 2, Last warm up with reverse band x 1

Not so great. Some weird balance issues here. 655×2 #squat #powerrackstrength #1020life

A post shared by Daniel Dalenberg (@ddalenberg) on Jan 11, 2016 at 7:32pm PST

655- First set. Balance was off pretty bad. All over the place at the finish of the first rep.

Not so great. Some weird balance issues here. 655×2 #squat #powerrackstrength #1020life

A post shared by Daniel Dalenberg (@ddalenberg) on Jan 11, 2016 at 7:32pm PST

655- Second set. Just a single this time. Much better.

695 reverse band. Everything felt a little heavy tonight. But all the required work was done, on to the next one. #squat #powerrackstrength #1020life

A post shared by Daniel Dalenberg (@ddalenberg) on Jan 11, 2016 at 7:35pm PST

695 x 1 with the band. Better again, but not as snappy as I would have liked.

Deads- 315 x 5 x 1

Something I like to do here is pull these deload reps double over hand. Tiny bit of grip work but more importantly protects the biceps. I know it seems like a really small thing, but how often do you hear about a lifter tearing a bicep deadlifting? All the time! Might as well reduce the risk when I can.

Pause Squats– 315 x 3 x 3

We always use the buffalo bar for this. That bar is really helping save my elbows and shoulders. If you are looking for a specialty squat bar, I think this is one of the best you can have in your arsenal.

Abduction/Adduction- About 100 reps in each direction. Didn’t pay attention to the weight I was using.

My groin/hip flexor on the left side did not like the squat work from this session. Some preventative work.

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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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