04 Jun Danny Vega – 2015 Off-season One Layout

Currently in Off-season mode. Will be preparing for a meet in the late fall after this 10 week block. 

As I wrap up my vacation and week off from training, I have laid out my goals and template for this first offseason of 2015. I am starting to get antsy to get back into training. It’s just in my nature. Plus, it really helps with the meet hangover.

The goals for this first offseason are pretty straightforward:

1. Increase my bench and keep my shoulders/elbows healthy.

2. Increase work capacity in the squat and get comfortable squatting in wraps again. I’ll be wrapping on my top sets from week one.

3. Pull sumo on my second lower body day. I’ll only do this 2 out of every three weeks to save my hips.

Other than that, I plan on handling more volume than I’ve ever handled in previous offseasons. 

Here’s what the layout will be:

Day 1: Combo Lower

Squats
Deads
Pause squats
GHR

Day 2: Bench

Bench
Paused bench
Closegrip Ss w BTN pulldowns
Chest supported rows
Bench dips
DB rear raise

Day 3: Lower accessory

Front squats
Sumo pulls
Kb goblet squats
Kb swings
Leg extensions
Leg curls

Day 4: Upper accessory

OHP
DB incline
Weighted pull-ups
Seated rows
Hammer curls
Band extensions
YTU and band scape retractions

Like I said, lots of volume, especially on bench. Let’s see how my body responds.

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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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