09 Oct Danny Vega – 5k Week 1

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.

This was my first week of an 8 week lifting and running program preparing me for a 5k run on thanksgiving morning. This is my first attempt at endurance + strength training so I am trying out some ideas on my own. Immediately after thanksgiving I am following a 13 week ENDstrength program designed by Tony Cowden to prep me for the Gasparilla Half Marathon on February 26th.

10/3 Bench
A. Bench 45×20, 95×10, 135×5, 185×4, 235×3, 4×6@285
B1. Incline bench 195×10,8,8
B2. DB flyes 35×15,15,12
C1. Weighted dips 50×6,6
C2. Stir the pot 2×30
D. 200, 400, 800, 1200 meter runs. 3 min rest in between

10/4
A. Deadlift 135×5, 225×3, 315×2, 405×1, 4×6@455
B1. Seated row 3×10@200,220
B2. Single pulley lay pulldown 3×15@140
C1. DB hammer curl 3×10@45,
C2. Preacher curl 3×12@70,
D. 1.75 mile (2800m) run at 8:30 min pace

10/7
A. OHP 45×15, 95×8, 135×5, 155×3, 4×6@170
B1. Front + lateral raise 3×10@25,25,20
B2. Face pulls 3×15@85
C. Close grip bench 185×15,15,9
D1. Rope tri extensions 3×20@100,115,115
D2. Ab roller 3×12
E. Treadmill workout: warm-up 5 min up to 5.5mph, then 20x20sec on, 40 sec off hill intervals at 10% (last 5 min at 6mph)
Rest 5 min, 1 mile cooldown run in 7:17

10/8
35 min run at a 9:38 pace. 3.63 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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