07 Dec Danny Vega – 13.1 Week 2 – Squat, Bench, Run/the runs

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. I will be doing this while following a ketogenic diet, which I’ve stuck to since June of this year.
If you’re interested in keto and performance, check out the podcast I cohost at www.theketogenicathlete.com or listen on iTunes.
[wa-wps]

12/5 squat
A. Buffalo bar Squat 65×6, 155×6, 205×6, 245×6, 335×6, 385×6, 405×6
B. DB RDL 4×6@70,80,90,110
C. KB split squat 4×6 each @35,44,44,44
D. Run 90% 45 sec, recovery 45 sec x15 – 2.5 miles total

Buffalo bar squats for 6's. 405 felt light on the baby knee.

A post shared by Danny Vega, M.S. (@dvegatron) on Dec 5, 2016 at 4:00am PST

12/5-12/6
Annual Vega family stomach bug/ER trip. Should have known it was coming when my 2 year old projectile vomited at Walmart on Sunday, then had diarrhea. It hit my wife Monday afternoon. I immediately started supplementing 1 tsp of diatomaceous earth and 2 activated charcoal pills every few hours to try and filter it out, which worked for the most part. But I definitely got it. We were at the ER from 12-6am and then I had to go to work. Got to bed at 7:45pm on Tuesday but I was still feeling it this morning.

12/7 Bench
A. Bench 45×20, 135×8, 185×6, 225×6, 255×6, 275×6, 295×6-8
B. DB Bent over row 80×6, 90×6, 100×6, 110×6, 120×6
C. Dips BW x8, 3×8@53
D. Pull-ups BW x8, 3×8@20
E. 3 miles at 8:25/mile pace

Went to bed at 7:45 last night and still feel like crap. Gotta film the bad days too. 295×7 on my top set.

A post shared by Danny Vega, M.S. (@dvegatron) on Dec 7, 2016 at 3:43am PST

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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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