
24 Oct Danny Vega – 5k Deload + Week 4 Bench & Run
My current focus is on learning as much as possible as well as getting better at something I’ve never really been a fan of–endurance. I’ll be running a 5k on thanksgiving and then going right into prepping for the Gasparilla Half Marathon at the end of February. Lifting is still what I love, but I will be figuring out how to properly program it with all the running and endurance training I’ll be doing. I will be relying on Tony Cowden a lot during this process.
[wa-wps]Deload was last week. It went well. I have a lot that I need to get off my chest so I’ll be following this up with a separate post/rant/article. I’m not a big ranter but sometimes things need to be said. Anyway, here’s my training:
10/17 Deload Bench
A. Bench (feet up) 45×20, 95×10, 135×8, 185×5, 3×10@225
B1. DB Incline bench 3×10@75
B2. Incline DB flye 3×10@30
C1. BW Dips 2×10
C2. Stir the pot 2×30
D. Intervals/
400×2 minimum 1:40 pace–1:36, 1:36
800×2 minimum 3:48 pace–3:37, 3:31
400×1 minimum 1:40 pace–1:40
10 min run minimum 8:12 pace–8:10
3 min rest between runs
10/18
A1. Seated row 3×10@200
A2. Lat pulldown 3×10@140
B1. DB hammer curl 3×10@45
B2. Preacher curl 3×10@70
C. Dead hang pull ups x8,6
D. 1.5 mile recovery run at marathon (8:48) to easy run (10:11) pace–8:49
10/19 recovery jog 4.1 miles
10/20 Deload OHP
A. OHP 45×20, 95×10, 4×10@135
B1. Front + lateral raise 2×10@20
B2. Face pulls 2×15@85
B3. Close grip bench 2×15@185
D. Rope tri extensions 2×25@70
E. Push-ups x50
F. Treadmill intervals
5 min warm up
10 min of 30 sec on/30 sec off at 6mph, 10% incline
5 min cooldown
10/21 Deload squat
A. KB squat 4×10 @53,71,71,71
B1. KB 1-leg RDL 3×6 @71
B2. Leg curl 3×8 @130
C1. GHR 3×8
C2. Santa Monica stairs 3 trips
D. 3×1 mile sprints at threshold pace (8:02) or faster with 5 min rest: 7:30, 7:49, 7:34
10/22 Deload week long run 20 min at marathon pace (8:46) or faster–8:43. 15 min walking warm up and 25 min cooldown. 5 miles total.
In summary,
23.7 total miles in week 1
29.1 total miles in week 2
40.2 total miles in week 3 (some hiking and walking over the weekend…so I don’t feel like this will affect my recovery, but I’m still learning so I may be totally wrong)
10/24 Bench and run
A. 45×20, 95×10, 135×5, 185×4, 225×3, 265×2, 4×6@300
B1. DB Incline bench 80×12, 85×10, 85×10
B2. DB flyes 3×10@40
C. Weighted dips 50×8,10
D. 12×200 with 2 min rest at :46 or better. Slowest time was :40, fastest was :34
Stay tuned for the next log post.

Danny Vega

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