Dan Dalenberg|Offseason

I recently lifted at the Arnold Classic XPC meet where I totaled 1955, benched 500 raw and pulled a PR deadlift. Off season training has started after a nice long deload. I’m going back to what has worked the absolute best for me, having Brian Carroll handle writing my programming.


Monday- SQ/DL

1. Briefs and Wraps- Single at 8RPE

Singles to 685. All of this felt very good.

2. Full Gear- Singles

785: Felt good and moved like it should. I had the straps and strings pretty tight so I cut it about an inch high. It went exactly as expected though. I didn’t expect to hit depth with 785 and the suit as tight as it was.

875: Not good. I was carrying the bar too low, broke at the knees first and my knees shot forward in the hole. Lost it on form. That’s a scary feeling, helpless.

3. Block Pulls- Singles to 8RPE

Singles to 545

4. Straps up singles at 405

Really getting the hang of pulling in gear. Its wildly uncomfortable but I wouldn’t say terribly difficult once you feel what it is supposed to be like a few times. I feel very good about pulling something decent in October.

5. Rolling Planks

Wednesday- Bench

After last weeks rough bench session I asked Brian to unload my elbows some. I was feeling beat up and needed some rest. So this session was quite boring. Some light floor pressing, a bunch of curling and band pec work. I feel good though.

Next week is a planned deload. I will be sticking to that plan to give myself more rest. It works out well as I will be doing some business travel and probably won’t be in a gym at all most of the week.

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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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