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