20 Nov Danny Vega – 5k final week

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.

11/14 Bench
A. 45×20, 95×15, 135×8, 185×5, 225×4, 275×2, 2×4@315
B1. Incline bench 225×8, 245×6, 235×8
B2. DB flye 3×12@40
C. Weighted dips 2×10@45
D. 400m repeats x9 with 2 min rest

11/15 Deadlift
A. 135×5, 225×3, 315×1, 405×1, 495×1, 545×1
B. Weighted pull-ups bwx5, 25×5, 50×5, 75×3, 100×2
C1. DB hammer curl 3×8@55
C2. Preacher curl 3×10-12@80
D. 3 mile run at marathon pace (8:15), smoked that and ran it in 23:45

11/17 OHP
A. OHP 45×15, 95×8, 135×5, 175×3, 205×3
B. Closegrip bench 225×5, 245×5, 275×5
C1. Rope extensions 3×25@145
C2. Ab roller 3×12
D. 25 min of treadmill intervals at 6mph, 10 Incline. 30 sec run, 60 sec off (10 push-ups immediately after each

11/18 Squat
A. 55×10, 145×5, 195×3, 235×2, 285×2, 325×2, 385×2, 3×1@415
B1. KB goblet squats 4×10@88
B2. KB 1 leg rdl 4×8@88
C. GHR 2×12

11/19
Fasted easy run. Warm up, 4+ miles plus cooldown. Then spent the day at Epcot. 13+ miles covered today.

The following two tabs change content below.

• Bio
• Latest Posts

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.

Latest posts by Danny Vega (see all)

• Danny Vega – High Protein recap and training - November 8, 2017
• Danny Vega – Hypertrophy Experiment UPDATE - October 28, 2017
• Danny Vega – Hypertrophy Week 1 – 1020Life Seminar - October 9, 2017