29 Nov Danny Vega – 13.1 Week 1 – Squat, Bench, 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.

This is my first week prepping for the Gasparilla half marathon, however, I’m starting on a Deload week. Everything feels great, and I’m right where I need to be. My new saying for the week comes from my teammate Brandon, who recently ran 100k race– “Just keep going.”

11/28
A. Squat 55×8, 145×6, 235×4, 285×2, 325×6, 345×6, 365×6
B. GM 185×8, 195×8
C. DB walking lunge 2×12@35,44
D. Sprint 90% 30 sec, recovery 30 sec x15. 1.74 miles

11/29
A1. Bench 45×20, 135×10, 185×5, 225×3, 3×8@245,265,275
A2. Bent over row 135×10, 185×5, 3×8@225,245,265
B1. Weighted dips 2×8@50
B2. Weighted chin-ups 2×8@35
C1. Rope tri extensions 2×15@145
C2. DB hammer curl 2×10@50
D. Run 3 miles at 8:08/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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