18 Dec Danny Vega – 13.1 Week 3 Training

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]

This was a great week. Big PRs on my 3 mile, 4 mile, and 6 mile runs. Things are starting to really click with my running.

12/12 Squat
A. Duffalo bar Squat 65×6, 165×6, 215×6, 255×6, 345×6, 395×6, 415×6. That’s about as heavy as I’ll go. Knee isn’t tracking right ant it was bothering me after this.
B. DB RDL 4×6@80,90,110,120
C. KB split squat 4×6 each @44
D. Run 90% 45 sec, recovery 45 sec x16

Duffalo bar squats 5×6. 415 shown. Probably won't go heavier than this. ????

A post shared by Danny Vega, M.S. (@dvegatron) on Dec 12, 2016 at 4:03am PST

12/13 Bench
A. Bench 45×20, 135×8, 185×6, 235×6, 265×6, 285×6, 305×6
B. DB Bent over row 90×6, 100×6, 110×6, 120×6, 130×6
C. Dips 4×8@53
D. Pull-ups 4×8@20
E. 3 miles in 22:54…beat my thanksgiving 23:37. 7:38/mile pace

305×6 grinder :/

A post shared by Danny Vega, M.S. (@dvegatron) on Dec 13, 2016 at 4:04am PST

12/15 Pulls
A. Deficit pulls 135×4, 5×4@225,315,405,445,465
B. Front squat 4×4@155,235,255,285
C. 4 mile run: finished in 30:40. 7:40/mile pace

Deficit pulls 5×4

A post shared by Danny Vega, M.S. (@dvegatron) on Dec 15, 2016 at 3:49am PST

12/16 upper super sets
A1. Shoulder press 45×15, 95×8, 5×7@145,165,175,175,175
A2. Upright row 5×8@90,110,110,110,110
B1. Closegrip bench 4×10@205,225,235,235
B2. DB bent over row 4×10@110,120,120,120
C1. Rope extensions 3×12@87.5,95,95
C2. Alternating DB curl 3×10@50

12/17

6 mile run…beat last week’s time (55:03) by over 2 min: 52:41. 8:47/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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