What’s your name, where do you live, what gym do you lift out of, and why do you train and compete?

My name is Dan Dalenberg, I live in Mattawan, Michigan. I lift out of my garage on the main training days and do accessory work at Strength Beyond, in Paw Paw.

I train and compete simply because it is something that I enjoy. Being big and strong is a part of my identity and something that I have done for so long now that it is a part of who I am.

Tell us your story-what brought you to this point where you are today:

Simply put: strong mentorship, a highly focused and achievement oriented personality and a healthy dose of never thinking that I am good enough. I was fortunate to connect with Brian pretty early in my training career. I first worked with him in 2010 and have since added over 600 pounds to my equipped total and 400 to my raw total. Brian has been a part of every contest prep since 2010 in some way and has always made an impact to my performance in a positive manner.

Powerlifting to me has always been an unrelenting sport, leaving me wanting more. There are always a few more pounds to go and get, something that didn’t go perfect and could have led to bigger total at the end of the day. That bothers me and gets under my skin, which I think explains why I haven’t walked away. I just can’t yet, there is too much still left to do.

What are your personal best lifts?

Raw- 804 squat, 507 bench, 715 deadlift and a 2006 total all at 242
Equipped- 950 squat, 715 bench, 735 deadlift and a 2400 total at 242. 955 squat, 675 bench, 675 deadlift and 2305 total at 220.

Switching gears, but we will come back to the lifting aspect in a moment. What are your interests outside of strength sports?

Medical technology and development- I work for a Fortune 500 device company in R&D.

Business Leadership- I’m taking on an MBA right now to further my knowledge here.

Dogs- My wife and I have a crazy Mountain Dog/Retriver mix who keeps us on our toes!

Getting to Know Team PRS: Daniel Dalenberg

What are 2 things you have learned over the last 2 years that have made you a better athlete and person?

That I am 100% responsible for everything that happens to me and the things that happen in areas that I lead. Read “Extreme Ownership,” it is one of the best leadership books that I have ever read. It helped to reinforce the idea to me that I have to own everything that happens to me, that no matter what something I did made/let it happen, good or bad, and that I can’t cast blame anywhere, but on myself.

“I didn’t have time to write you a short letter, so I wrote a long one instead.” The idea here is simplicity in communication and messaging. I’ve learned that I am most effective as an athlete, a leader and a husband when I get to the point and keep my message clear, concise and simple. It can be really tough to do this, hence the Mark Twain quote. Writing short and being clear is much harder, but much more effective.

What is the biggest mistake, or regret you have pertaining to training/competition?

Not seeking out a good training group sooner. I spent a lot of years going about this solo and could have made more progress had I found a good group sooner.

Knowing what you do now, what would you go back and tell a younger version of you 10 years ago?

I wrote an article on just that! Here’s three things:
Find training partners immediately.
Travel to learn at seminars and other gyms as often as you can afford to.
Don’t let yourself get fat.

What do you bring to TeamPRS that you feel is unique?

I think one of the most unique things is that I am one of Brian’s very first clients. My training cycles served as part of the “beta testing” for 10/20/Life and I have gotten to experience the evolution and change in real time over 8 years. I’d venture to guess that outside of Brian himself, no one else knows 10/20/Life as well as I do.

Getting to Know Team PRS: Daniel Dalenberg

Who are your mentors/biggest influences-who do you look to for advice and help?

Brian. He has been a part of my training in some way since late 2010, every single contest prep, every single off season. He has also been a powerful voice in my personal life, as well and has been there for me when I needed advice and guidance – someone to think out loud with.

Chelsea, my wife. She and I have very different personalities in many ways, her being much more empathetic than I. I always use her for feedback when I am dealing with delicate situations because of her approach.

A handful of my college roommates. We have a group Google chat that I refer to for professional issues. There are 3-5 of us that stay pretty active in the chat, a group of the most intelligent men that I know, so whenever I am having a career related issue or question, this is the first group I turn to.

In closing, name 2 things that few people know about you, unrelated to strength sports:

I have horrible aversion to needles in the crook of the elbow. When I was 3 years old, I got very sick with an E-coli infection that led to all kinds of complications. One of the times that they were drawing blood, the nurse missed the vein several times and was wiggling the needle around in my arm. I don’t remember this, but my mom has told me the story. I think that suppressed memory makes getting blood draws really tough for me. I have managed to only pass out once during a blood draw…

I am fairly musically inclined. I played the clarinet for 7 years and the saxophone briefly. I sat first chair for 6 of the 7 years. My preference was always concert band, marching and pep band is pretty dull for woodwinds, but in concert I got to play some more interesting music and have the occasional solo.

Getting to Know Team PRS: Daniel Dalenberg

Thank you for your time! Anything else you’d like to add?

In closing, I would like to thank Brian for the opportunity and support. It has been a long road from where we started to where I am now. I look forward to seeing what gets done in the coming years.

Make sure to watch for articles and weekly log posts from Daniel Dalenberg each and every week on

Be sure to check out Daniel’s own invention, the “Crowbar“, to help you crank your belt down for those big PR’s.


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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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