07 Jan Danny Vega – 13.1 Week 6

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 tough week. I’m just tired. Back to work, a little sore and run down, and overall just ready for next week’s Deload. My runs were a little slower than usual, but I definitely pushed myself. Today’s (Saturday) run was brutal. 8 miles on the treadmill at 1.0 Incline. I HATE the treadmill. But I got it done. Here’s what I did this week:

1/2
A. Duffalo bar Squat 65×8, 155×5, 205×3, 265×5, 295×5, 335×5, 365×5, 405×5
B. Weighted GHR 5×5@25
C. DB backwards lunge 4×6@31, 35, 44, 44
D. Run 90% for 60 sec, recovery for 60 sec x30. 6.39 miles in 60 min

1/3
A. Bench 45×20, 95×10, 135×8, 185×5, 225×3, 275×5, 285×5, 295×5, 305×5, 315×5
B1. Weighted chin-ups 6×5 @BW, 25, 50, 60, 71, 71
B2. Tate press 40×15, 50×12, 55×10, 60×8, 60×8
C. EZ bar curl 80×12, 90×10, 100×8, 110×8
D. Run 4 miles. 32:47

1/5
A. Block pulls 135×5, 225×4, 315×3, 415×4, 435×4, 455×4, 485×4, 505×4
B. Paused front squats 155×4, 215×4, 265×4, 295×4, 325×4
B. 1 mile repeats x4 with 6 min rest in between efforts: 6:26, 6:33, 6:39, 6:27

1/6
A. Incline bench 45×20, 95×8, 135×6, 195×6 215×6, 235×6, 255×6 , 260×6
B1. Weighted dips BWx12, 20×12, 44×12, 50×12?
B2. Weighted wide grip pull-ups BWx10, 10×10, 20×10, 25×6 + 4 at bodyweight
C. Preacher curl drop set 80×10, 60×10

1/7
A. 8 mile run in 78:12. Ran this on a treadmill at 1.0 Incline bc it was cold and rainy outside. It was terrible.

I’m lean, too. 219-220 all week. Keto baby.

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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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