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Dana Molander

@danamolander

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I'll sell & finance you your next vehicle at @irideregina ! 🚘
The rest of the time, I'm in the gym. 😎🏋️‍♂️💪

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Had a great day on Saturday with my lady @thatmyomorphiclife lifting at the @wrpfpraries Adrenaline Open II put on by Derek's team @Adrenaline gym. This is the second year they ran this meet and they did a fantastic job: great officials, great spotters and loaders, and a great crew of lifters.

Went 3/3 on squats with a meet and PR squat of 600.75lbs - been chasing that one for years so I'm over the moon about that.

Got my bench opener of 440 easily, then took a bit of a gamble and jumped to 473 which would have been a meet PR but it wasn't there that day.

Ended up with 672.4 on my second deadlift which matches my current meet max, went for just over 700 for my 3rd but again, cracked the floor with it but just a little too much for the day.

Overall beat my current total and had a blast lifting with friends.

Big shout out to my brothas bradkleefeld and @zach.j2300 for helping Rachel and I with our warm-ups and attempts. Even though powerlifting is a very individual sport, having support like these guys makes training and competing so rewarding. Super grateful for you fellas.

Also shout out to my pal and hype lady @melissa_peacock for helping us out with some of our heavy training sessions leading to the meet, we definitely enjoyed our lifting/trash talking sessions a ton, and super appreciate your friendship.

@skbuiltgym
@mettleptc taken in Adrenaline Strength & Conditioning by @danamolander

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2 years ago

Had a blast lifting at GPC Nationals 2025 here in Regina, SK this last weekend. Well run meet with some amazing lifters.

Had a knee tweak on my opener squat so I wasn't able to go at some of the squat and deadlift numbers I'd prepared for, but I ended up with a competition PR on the bench and had a blast overall.

As always, @thatmyomorphiclife - the best girlfriend/handler/training partner/voice of reason a guy can ask for and being able to train and compete with you partner is something I'm super grateful for.

@sassykellee , it's been awesome to train with you getting ready for this meet. Your drive and commitment is admirable and it really showed this day.

@gpc.canada & @southsaskpowerlifters you guys put on a great meet, and @brad_thebus , you might be the best in the strength game on the mic, Bro. 👏

Big ups to @tm.digital_ and @tristenanderson_ for this sick video and amazing pictures from the day. I'd definitely recommend using these guys for your meet day videos. Great work.

#powerlifting #strength #squat #benchpress #deadlift taken in Regina, Saskatchewan by @danamolander

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a year ago

Bench Training yesterday:

340 x 5/ 390 x 3/ 435 x 1/ 455 x 1

A little fatigued but everything moved well. I would have liked a bit more pop on the last single, but it wasn't super difficult and I know with a rest it'll be moving better.

In a good spot. 😎👌.

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🫵🫵 Finally ready to lock in🔒on your training and diet to lift big and look jacked💪? Drop me a message and lets make it happen!

#powerlifting #benchpress #strength #fitness #training taken in Regina, Saskatchewan by @danamolander

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5

4 days ago

My man, Big @scottglass71 having a MASSIVE day yesterday at @canplwesterns , going 3/3 on the bench, finishing the day with an absolute junkyard-dog-fight of a 130 kg bench.

Scott has been training hard for weeks, putting up great numbers in training, and really building his accessories.

What is super important to note as well, is that during our prep to this meet Scott caught a flu and we ran into a bit of a training setback for a week or two, but the foundation work he's put in over the last 17 weeks carried us through it, and like a champion, he got his head right, got in the game, and absolutely MASHED his bench attempts when it mattered.

Proud of you BIG DAWG. 👊👊👊 by @danamolander

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10 days ago

Deadlift training:

Singles up to 650. Moved everything well today. Feeling strong.

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🫵🫵 Ready to lock in 🔐 your training and diet, smash PRs, and get strong, jacked and lean? Fire me a message and lets get to work!

#powerlifting #deadlift #strength #training #fitness taken in Brickhouse Gym Inc. Regina SK by @danamolander

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12 days ago

Extremely impressed with the squad this week. Many moving with engaged intent

650 here for @danamolander

More to come.

Strongest he’s been. by @danamolander

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12 days ago

Squat training:

Squats - 405/455/495 x 2/ 525 x 1

Decent session. Came in a little tired, but I chugged a gas-station silver bullet in the parking lot, threw in a fresh lip pillow, and powered through.

Rushed the 525 a bit, not as clean as I'd like, so I decided to leave it at a single for the day.

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🫵🫵 Ready to lock in your training and diet to get lean, jacked, and smash some PRs? Fire me a message or hammer the link in the BIO and lets get cracking!

#powerlifting #squats #strength #training #fitness taken in Regina, Saskatchewan by @danamolander

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14 days ago

NOW OFFERING 1-1 PERSONAL TRAINING @brickhouse.yqr

Just getting started with training, or just guessing at what to do in the gym?

I provide straightforward, individualized coaching built around strength, building muscle, performance, and getting lean.

We'll focus on proper technique, progressive overload, smart programming, and putting in WORK. I'll help you train with a purpose and a plan - to make real progress.

If this sounds like your kinda training, fire me a DM, or hit the link in the BIO if you're ready to lock in some sessions and get to work! taken in Brickhouse Gym Inc. Regina SK by @danamolander

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23 days ago

Bench training:

2 count pause Bench w/bands: top set 335 x 3
CG Bench: 295 x 2s x 8r
Seated DB OH Press: 100s x 12 / 120s x 8
Cable Lateral Raises: 3s x 12r
Barbell (Ez-curl) Bicep curls: 5s x failure

The second deload bench of the week went well, and I'm eager to push heavier on the next week of training. Everything moved the way it should.

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🫵🫵 Are you ready to stop screwing around in the gym and finally make serious progress in your training and diet? Drop me a message and let's get to work!

#powerlifting #benchpress #strength #training #fitness taken in Brickhouse Gym Inc. Regina SK by @danamolander

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25 days ago

Deadlift training:

Hack Squat: top sets 410/450 x 6
Deadlift: top singles: 495/585 x 1
DB RDLs: 110/120s x 8, super slow eccentric and pause @ bottom
Leg Curls, Leg Extensions, Wall-sits

A couple heavy sets of hacks before my deadlifts, pushing the weight a bit. I've done more hack squatting in the last few weeks than I've done all year, so I'm happy with how the weight is progressing.

Loaded a plate a side each jump up to my top single, to have my warm-ups similar to how I plan to do the day of the meet.

Binging on some @queensofthestoneage as the lady and I are gonna go see the boys tonight 😎

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🫵🫵 Need some help to finally make solid progress in your training and diet? Drop me a message and lets get to work!

#powerlifting #deadlift #strength #fitness #training taken in Brickhouse Gym Inc. Regina SK by @danamolander

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1

a month ago

Bench training:

Comp Bench: 365 x 3 s x 2r/315 x 3s x 4r
- bit of a deload today. All the reps felt solid with good pauses.

Accessories were cable triceps extensions and biceps curls, couple sets of cable flyes to failure, and some diamond 💎 pushups.

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🫵🫵 Ready to lock-in and make serious progress in your training and diet? Drop me a message and lets get to work!

#powerlifting #benchpress #strength #training #fitness taken in Brickhouse Gym Inc. Regina SK by @danamolander

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7

a month ago

Squat training:

Squats top sets: 405x2/435x2/465x2/495x2
Cybex Squat Press 3/1/1 Tempo: 720x7/770x6
Lying Leg Curl & Leg Extensions: 3s x 12r each

Really good squat training today. Had a bit of a hip shift on the first rep with 405 & 435, but the last 2 sets felt more dialed in. 495 for a double with NO knee-pain - huge win for the day.

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🫵🫵 Finally ready to make solid progress in your training and diet? Drop me a message and let's get to work!

#powerlifting #squats #strength #fitness taken in Brickhouse Gym Inc. Regina SK by @danamolander

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3

a month ago