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.

 
More recovery bench work
More recovery bench work
Week 2, Day 2 - Some light upper body training.
"Reload" Lower Training
"Reload" Lower Training
Week 2 Day 1 Squat and deadlift training.
A Little Too Much Lower Training
A Little Too Much Lower Training
Week 1, Day 4 - Secondary lower training
Cutting Weight Ramblings
Cutting Weight Ramblings
My opinion on when a lifter should cut weight.
Week 1, Day 3 - Main Bench
Week 1, Day 3 - Main Bench
No November meet for me!
Week 1 - Day 2, Bench Accessories
Week 1 - Day 2, Bench Accessories
Bench accessories at the local big box Powerhouse gym.
Week 1 - Day 1, Squat and Deads
Week 1 - Day 1, Squat and Deads
"Experimental" week to figure out when I will be competing this winter.
Week 7 - Day 1 Squatting and Pulling
Week 7 - Day 1 Squatting and Pulling
Heavier squats against chains and a high level plan to picking a meet.
Week 6 - Day 4 Accessories
Week 6 - Day 4 Accessories
A quick arm workout before heading over to Detroit to help out at a meet.
Week 6 - Back work and benching
Week 6 - Back work and benching
Yet another pec strain. I guess I was due for it. Lots of rambling about my plans for the next few weeks in here.
Week 6 - Squatting and Pulling
Week 6 - Squatting and Pulling
Making good progress on both the squat and pull.
Week 5 - Day 4 accessories
Week 5 - Day 4 accessories
Simple upper accessory day
Week 5 - Days 2 and 3
Week 5 - Days 2 and 3
Great bench session in Minneapolis this week.
Week 5 - New block, squatting and pulling
Week 5 - New block, squatting and pulling
Block pulling, squatting with chains and learning lessons about the SS Yoke bar.
Week 4 - Rest of the Deload
Week 4 - Rest of the Deload
Finishing out a boring deload week.
Week 4 - Squat Deload
Week 4 - Squat Deload
Might have needed the deload, might not have.
Week 3 - Benching and Back Work
Week 3 - Benching and Back Work
Benching against chains and a lot of rowing
Week 3 - More pause squatting and pulling
Week 3 - More pause squatting and pulling
SS Yoke bar pause squats and deadlifts with chain.
Week 2 - Second half of the week
Week 2 - Second half of the week
Bench training and a secondary upper day.
Week 2 - First 2 days
Week 2 - First 2 days
Squatting, pulling and a bunch of back work right before a quick work trip.
Week 1 wrap up
Week 1 wrap up
Little bit of training while on vacation.
Week 1 - Bench and new equipment!
Week 1 - Bench and new equipment!
Monolifts are beautiful and extremely heavy.
Week 1 - Squat and Deadlift
Week 1 - Squat and Deadlift
Some light squatting and pulling to get the off-season started
Wrapping up the deload
Wrapping up the deload
I recently lifted in the 2019 USPA National Championships where I totaled 1767 in wraps at 198 via a 655 squat, 451 bench and 661 deadlift. Next up is an off-season and picking a meet.  Last couple of deload sessions prior to starting an actual off-season block. Day 3 1. Bench - Sets of 5 up to […]
Post Meet - Week 2
Post Meet - Week 2
A lot of travel, a little bit of training.
Post Meet - Week 1
Post Meet - Week 1
Training completed this week = 0
Meet Report: 2019 USPA Nationals with Dan Dalenberg
Meet Report: 2019 USPA Nationals with Dan Dalenberg
2018 was not a good year for my powerlifting career. 2019 has been better. My training's gotten better, I've gotten better at caring for myself, and I competed better. I want to do better next time around, though....
Post Meet Plans
Post Meet Plans
I guess I'm not really sure yet!
USPA Nationals - Meet Videos
USPA Nationals - Meet Videos
Just the videos for now! Full write up to come in article form.
12 hours out
12 hours out
Last update prior to meet day.
Meet Week Update
Meet Week Update
Blood flow, cutting weight and a little last minute body work.
Last Squat and Bench
Last Squat and Bench
Last squat and bench before the meet, last warmups and bench opener.
Bench "Deload" and last heavy deadlift
Bench "Deload" and last heavy deadlift
Another gym PR, regardless of fatness.
3 weeks to go
3 weeks to go
Squatting heavy with just a couple weeks to go.
4 weeks out - Day 4
4 weeks out - Day 4
Quick training session and an unexpected end to a great quick vacation.
Not awesome deadlifting
Not awesome deadlifting
Not fast. Not great technique.
Benching at S5
Benching at S5
Rounding out my bench training strong.
Squatting at S5
Squatting at S5
Dave's squatting is scary. Ted is big. Country fried steak at the spot down the road is good.
Managing Meet Day Stress
Managing Meet Day Stress
You've spent months preparing and training, and you've made a significant financial investment in entry fees, lodging, food, and so on. All this of stress for just 9 lifts sucks up a lot of your energy. You can't afford to waste your energy, so manage it instead.
Wrapping up the week
Wrapping up the week
I'm currently training for the 2019 USPA Nationals in Columbus, Ohio. After dropping a couple weight classes, this meet will be second showing at 198 and real return to raw powerlifting after a couple years wearing gear.  Training - Day 3 Wednesday was a deadlift deload. After the prior week's training PR, it was much […]
More training PRs
More training PRs
Benching really well, just have to stay in one piece now.
Lower deload work
Lower deload work
Resting the lower body.
Deadlift training PR!
Deadlift training PR!
Training and learning, both professionally and personally.
6 weeks to go!
6 weeks to go!
Squatting and benching from week 6.
Wrapping up week 7
Wrapping up week 7
I'm currently training for the 2019 USPA Nationals in Columbus, Ohio. After dropping a couple weight classes, this meet will be second showing at 198 and real return to raw powerlifting after a couple years wearing gear.  Training Close Grip Incline - 255 x 5 x 3. Cut this short of what was planned. With […]
7 weeks out deadlifting
7 weeks out deadlifting
7 weeks out day 3 done. If I can stay in one piece, I think I'll have a pretty good showing.
7 Weeks Out - Squats and Benches
7 Weeks Out - Squats and Benches
Only a few more weeks to go before game day. Good progress so far.
Wrapping up the week with some inclines
Wrapping up the week with some inclines
Day 4 at 8 weeks out, incline pressing and upper accessories.
Deadlifts - 8 weeks out
Deadlifts - 8 weeks out
Plenty of deadlift volume at 8 weeks out.
Bench training - 8 weeks out
Bench training - 8 weeks out
I'm currently training for the 2019 USPA Nationals in Columbus, Ohio. After dropping a couple weight classes, this meet will be second showing at 198 and real return to raw powerlifting after a couple years wearing gear.  Training View this post on Instagram A post shared by Daniel Dalenberg (@ddalenberg) on May 6, 2019 at […]
Burger Crawl 2k19
Burger Crawl 2k19
Dizenzo would be both disappointed in me and proud of my Saturday dinner I think. Oh, I squatted too.
Incline Pressing - 9 weeks out
Incline Pressing - 9 weeks out
Incline pressing at the commercial gym to close out the week.
Introduction and Immediate Plans
Introduction and Immediate Plans
A little gratitude, brief introduction to me and my plans for the next meet.
The Death of the Powerlifting Crew
The Death of the Powerlifting Crew
Powerlifting is bigger and better than it was when I started in 2004. But there's is one major exception to the positives regarding the sport's growth: The death of the powerlifting crew.

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