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.

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.

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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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