02 Dec Danny Vega – 13.1 Week 1 – Deadlift, OHP, Run

I’m currently training for the Gasparilla Half Marathon on February 26th. I’m following Tony Cowden’s EndStrength 13.1 program. This is my first endurance event.

Wrapping up my first week prepping for the Gasparilla half marathon. I’m in good hands with Tony Cowden’s programming. I will be doing this while following a ketogenic diet, which I’ve stuck to since June of this year. I’m fat adapted, I feel great, and I will not veer away from it. There are a few supplements I’ve picked up and will incorporate once I fully understand how to use them correctly.

If you’re interested in keto and performance, check out the podcast I cohost at www.theketogenicathlete.com or listen on iTunes.

Training:

I started on a Deload/reload week because of where I am on the calendar. Next week will be a little more intense. Longer distances during the week and 6 miles on my long run, which will be the furthest I’ve run in 3 years.

12/1
A. Deload Deadlift 135×5, 225×3, 315×2, 405×5, 425×5, 445×5
B. Front squat 135×3, 3×5@225,245,265
C. 25 min run at 8:10/mile pace

Deload deads 3×5

A post shared by Danny Vega, M.S. (@dvegatron) on Dec 1, 2016 at 3:45am PST

12/2
A1. OHP 45×15, 95×8, 135×3, 3×8@155
A2. Upright row 3×8@90
B1. Close grip bench 3×10@225
B2. Pendlay row 3×10@205
C1. Skull crushers 2×10@80
C2. Hammer curl 2×10@50

12/3
Tomorrow will be a 5 mile run at 9:37 per mile pace

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Danny Vega

Danny Vega is a 220lb raw powerlifter with meet bests of 640 squat in wraps (610 raw), 400 bench, and 700 deadlift. A native of Miami, Florida, Vega received his bachelor’s degree in political science from Columbia University in 2004, where he was a member of the football team and a three-time Dean’s List recipient. Vega earned his masters of science in human performance from the University of Florida, where he worked with the national championship men’s basketball team along with women’s basketball, tennis, and golf programs. He then went on to become the Strength & Conditioning coordinator for VCU basketball. The Rams were 2007 conference champions and made it to the second round of the NCAA tournament.

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