Dan Dalenberg

https:www.instagram.comddalenberg

Daniel Dalenberg is a long time competitive powerlifter starting his competitive career in 2004. He has lifted both raw and multi-ply, as light as 165 to as heavy as 275. His best lifts include a 2400 total at 242 multi-ply, 2305 at 220 multi-ply and multiple 2000-pound wrapped raw totals. After taking several months to drop some weight and rebuild a healthier body, Daniel is preparing for a return to the raw powerlifting platform as a 198 in the summer of 2019. Daniel and his wife Chelsea live in southwest Michigan, near Kalamazoo. With a professional background in mechanical engineering and a soon to be completed business degree, Daniel works as a product development project manager for Stryker Instruments in Kalamazoo.

 
Do the Minimum for Meet Day Success
Do the Minimum for Meet Day Success

Don’t be the lifter with headphones on all day in the warm-up room, super-hyped to the gills. Save your energy for the platform.

Transitioning from Raw to Gear and Back Again
Transitioning from Raw to Gear and Back Again

After 10+ years and a lot of success in just knee wraps, one might ask, “Why even bother switching?” I have a few reasons and recommendations for transitioning from raw to gear and back to raw. It takes time, and it’s hard, but it’s worth it.

3 Nutrition Mistakes I Don't Regret
3 Nutrition Mistakes I Don't Regret

I admit it, I messed up. I restricted calories for too long, had too many changes all at once, and ate too many small meals throughout the day. In hindsight, these were the best mistakes that could’ve happened to my diet. Here’s why.

4 Tips for the Injury-Plagued Bencher
4 Tips for the Injury-Plagued Bencher

These ideas are all things that have helped me as my lifting age has advanced and nagging injuries have come creeping in. Don’t settle for tweaks and breaks. Instead, make these changes today to avoid being banged up.

Resist the Urge to Compete
Resist the Urge to Compete

I’m betting that in the 6-8 weeks after the quarantine ends, a lot of contests are going to happen. My advice: Resist the urge!

Dropping Weight as a Powerlifter
Dropping Weight as a Powerlifter

This isn’t an article outlining how to drop the bodyweight. What I do want to talk about is the mindset and dealing with all of the change that is to come when dropping a lot of weight.

Week 6 - Shoulder Saver Bench
Week 6 - Shoulder Saver Bench
Finding some new stuff that I like.
Week 6 - New Squat and Deadlift Variations
Week 6 - New Squat and Deadlift Variations
Start of a new training block.
Deload Week - Day 1
Deload Week - Day 1
Starting an easy week and changing the main movements for the next training block.
Week 4 - Accessory Work
Week 4 - Accessory Work
Closing out the first offseason block and some thoughts on a couple changes to come.
4th week of close grips
4th week of close grips
Finishing out the close grip work.
End of the block - Squatting and Pulling
End of the block - Squatting and Pulling
I recently lifted in the 2019 APF Raw Challenge in Chicago. I ended up with an 1802 total via a 705 squat, 463 bench and 633 deadlift. View this post on Instagram A post shared by Daniel Dalenberg (@ddalenberg) on Jan 19, 2020 at 4:53pm PST This training cycle I am setting things up for […]
Friday Night Close Grips
Friday Night Close Grips
Close grip work progressing nicely.
Week 3 - Squatting/Pulling
Week 3 - Squatting/Pulling
Squatting and pulling late in the week.
Week 2 - Accessories
Week 2 - Accessories
Good accessory session before leaving town again.
Week 2 - Benching on the Road
Week 2 - Benching on the Road
Benching while traveling for work and a new (for me) training idea.
Week 2 - Pause Squatting and Band Pulls
Week 2 - Pause Squatting and Band Pulls
Good squatting and putting the new GHR to use.
First Week - Accessory Stuff
First Week - Accessory Stuff
Two accessory days to finish off the week.
Close Gripping and Bench Work
Close Gripping and Bench Work
Week 1 - Offseason benching.
Squats and Pulls - Week 1
Squats and Pulls - Week 1
Beginning of the off season, looking at meet in May.
First Session Back
First Session Back
Quick, light session right after getting back from Christmas.
Deload Continues
Deload Continues
Doing little to nothing besides enjoying Christmas this week.
What to do next?
What to do next?
Some thoughts about what to modify coming out of the meet and planning my next training cycle.
Meet Report - APF Raw Power Challenge
Meet Report - APF Raw Power Challenge
Plenty of PRs and a solid day in Chicago lifting at Eric Stone's APF Raw Challenge.
Meet Week - Bench Deload
Meet Week - Bench Deload
Another light session the week of the meet.
Meet Week - Deloading
Meet Week - Deloading
Little bit of deload work leading into the meet.
2 weeks out - Accessories
2 weeks out - Accessories
Finishing out some accessory work.
Bench Opener
Bench Opener
Bench work done.
Squat and Deadlift Openers
Squat and Deadlift Openers
Last real squat and deadlift prior to the meet.
Week 3 - Deload
Week 3 - Deload
Everybody needed a deload this week.
4 Weeks out - Accessories
4 Weeks out - Accessories
Extra work to close out the week.
A Dichotomy of Strength
A Dichotomy of Strength
Ramblings on changing weight classes, regaining health and figuring out that I can be strong again. I benched too. Really well.
Heaviest Squat of the Cycle
Heaviest Squat of the Cycle
Big squat and a new pair of wraps.
Last Week's Extra Work
Last Week's Extra Work
Both accessory days from last week.
Non benching bench press day
Non benching bench press day
Dumbbell work this week
Heavy deadlifts - 5 weeks out
Heavy deadlifts - 5 weeks out
Matching my gym PR on a really fun night.
Week 6 Accessories
Week 6 Accessories
Pulling back a bit.
Peaking the bench
Peaking the bench
Heaviest raw bench I've had in my hands since March 2016.
Squatting at 6 weeks out
Squatting at 6 weeks out
Really good session. Training cranking up as the meet gets closer.
Deadlift training - Opener
Deadlift training - Opener
Quick deadlift session on Sunday morning.
Quick lower accessories
Quick lower accessories
Lower body extra work
Bench PR!
Bench PR!
Nice bench PR several weeks out from the meet.
Sunday Squats- Getting Heavier
Sunday Squats- Getting Heavier
Transitioning to the heavier part of my contest prep, volume going down and weight going up.
Changing up accessory work
Changing up accessory work
Same movements, way different set and rep schemes.
Sunday Benching
Sunday Benching
I recently lifted in the 2019 USPA National Championships where I totaled 1769 in wraps at 198 via a 655 squat, 451 bench and 661 deadlift. I'll be lifting at an APF meet in Chicago this December to wrap up the year.  Really good bench at elitefts on Sunday! View this post on Instagram A post shared […]
Saturday Squats and Deads
Saturday Squats and Deads
I also watched some people train their asses off!
Accessories for week 6
Accessories for week 6
Two days of training, one of them at elitefts
Week 6 Benching
Week 6 Benching
Dumbbell pressing week
Back in wraps!
Back in wraps!
Week 6 squats and pull in prep for December APF meet hosted by 2XL Powerlifting.
Week 5 Accessories
Week 5 Accessories
Small change up to my accessory work for the week.
Getting Week 5 Started
Getting Week 5 Started
Week 5 - Lower deload and a bench session
Accessory work to finish out the week
Accessory work to finish out the week
Week 4 - Accessory work
Healthy Bench Pressing
Healthy Bench Pressing
Week 4, Day 2 - Benching on the road.
I need a deload.
I need a deload.
Week 4, Day 1- Squatting and Pulling too many weeks in a row.
Finishing out the week - combo day
Finishing out the week - combo day
Week 3, Day 3 - Combined accessory day to finish out.
Easy Bench Day
Easy Bench Day
Week 3 - Day 2, Dumbbell pressing and a little bit of benching
Squatting feeling normal again
Squatting feeling normal again
Week 3 - Day 1, Squatting and Pulling going really well.
Bench Accessories and Upper Body Fluff
Bench Accessories and Upper Body Fluff
Week 2, Day 4 - Upper body accessories and 2nd bench day at Powerhouse.
Doing Legs at Powerhouse
Doing Legs at Powerhouse
Week 2, Day 3 - Secondary lower body training and a look into my logic for this day.

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