24 Jun Danny Vega – Deload OHP, Squats

Over the next several months I will be the Guinea pig for some new ideas on training and diet that I will perfect with the help of Tucker Loken and Brian Carroll. This will be the groundwork for an upcoming ebook that we will release in the near future.

Diet observations:

This week I’ve experimented with calories while in ketosis. I’ve gone anywhere from 3200-3700 depending on the day (almost 1000 calories higher than about a month ago) and somehow I’m still at around 222-223. This has been really enjoyable. The best part is that although I’m consuming close to no carbs (20-30 net) I still feel energized.

Wednesday
20 min uphill walk warmup
500m row x4 + Santa Monica stairs x4. 3 min rest between each superset 1:49, 1:48, 1:47, 1:45

Deload OHP

Rest was 60 sec on everything.

Standing Calves 5×10
YTU 3×10 each
DB lateral raise 3×20 @20,20,25
EZ bar up row ss with DB front raise 2×15 @80/25
Seated face pulls 2×20@85 ss with 1-arm cable extensions 2×30
Standing ohp 4×5@135,155,155,165×6. Was extremely fatigued on these.
Push ups x100. Santa Monica stairs every time we stop the push-ups

Deload Squats

McGill pull ups 20×1
KB goblets ss with KB swings 3×12 each@53,71,71
Competition squat 5×1 @335
High bar pause 3×5@285,285,305
Stir the pot x60

Saturday

Gonna just repeat what I did last Saturday:

Sled drags (40 min) + 100 pull ups total (5-6 per trip)

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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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