15 Jan Danny Vega – 13.1 Week 7 – Deload to Reload

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]

What an awesome Deload week. The best thing about it was that I really scaled back and focused on recovery…however, even doing so, my runs were fast and I even hit some PRs. Granted, a lot of these distances are new to me, but at times I’ve found myself running further distances at a faster pace than runs at a lesser distance. I feel really good too. Nothing I need to work around. No nagging injuries or anything.

Next week will be full of new challenges and new distances. I’m ready.

1/9
A. Squat 45×10, 135×5, 225×3, 315×1, 3×4@335
B. GHR 3×6
C. Run 1 min 80%, 1 min recovery x15 sets

1/10
A. Bench (feet up) 45×20, 95×10, 135×5, 185×5, 3×5@245
B. Chin-ups 3×6
C1. Tate press 2×12@40, 50
C2. EZ bar curl 2×12@80, 90
D. 3.5 mile run 26:01. I was flying. And it felt easy!

1/12
A. Deload pulls 135×5, 225×3, 315×2, 5×2@405
B. Paused front squat 135×4, 225×4, 245×4, 265×4, 285×4
C. 5 mile run in 38:31

1/13
A. Incline bench 45×20, 95×10, 135×8, 185×8, 3×8@225
B1. Dips 3×10
B2. Wide grip pull-ups 3×8
C. DB hammer curl 2×10@50
D. Push-ups x50

1/14
20 min walk
5 mile recovery jog in 41:55
20 min walk
7.4 miles total

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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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