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.

[wa-wps]

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)