31 Dec Danny Vega – 13.1 Week 5

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]

I deloaded last week, and it was Christmas. This week I didn’t squat while I was with my family; just ran Monday and Tuesday, made up my bench workout on Wednesday, then back to the regular schedule the rest of the week. Feeling good and continuing to progress with my runs. Tony’s programming is perfect, especially for someone like me who hadn’t run in so long. If u want to lift and do endurance the right way, Tony Cowden is your man, hands down.

12/26
A. Intervals 1 min 90%, 1 min recovery x15. 3.44 miles total.

12/27
A. 4 mile run in 30:26

12/28
A. Bench 45×20, 95×8 135×8, 185×6, 245×4, 275×4, 295×4, 315×4, 320×4
B. Weighted chin-ups BWx6, 25×5, 50×4, 60×4, 75×4, 88×4
C1. Tate press 40×15, 45×12, 50×12, 55×10
C2. EZ bar curl 70×15, 80×12, 90×12, 100×10
D. Push-ups 1×50

12/29
A. Deadlifts off the blocks 135×5, 225×4, 315×3, 405×4, 425×4, 445×4, 475×4, 495×4
B. Paused front squats 135×4, 205×4, 255×4, 285×4, 315×4
B. 1 mile repeats x4 with 6 min rest in between efforts: 5:50 pr, 6:12 pr, 6:21 pr, 7:09

12/30
A. Incline bench 45×20, 95×8, 135×6, 185×8, 205×8, 225×8, 245×8 , 255×6
B. Weighted dips BWx12, 25×10, 50×10 , 71×8
C. Weighted pull-ups BWx10, 10×10, 25×9 , BWx12
D. Preacher curl 80×12,10,10

12/31

8 mile run in 72:31. Lifetime PR in distance lol. Not saying much. I did wanna keep this under 9:09 per mile and managed to average 9:04 per mile

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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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