30 Sep Danny Vega – Deload Week Lifting & Running

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 Deload week is also a transition week as I will be spending the next 8 weeks playing with  some ideas on how to program lifting plus running and prepping for a short 5k run on thanksgiving. From there I’m going straight into prepping for the gasparilla half marathon at the end of February. I’ll be using Tony’s ENDstrength 13.1 programming template.

9/26
A. Bench 45×20, 95×10, 135×8, 185×5, 225×3, 3×10@255,265,265

B1. Incline bench 3×8@185
B2. DB Flyes 35×15, 35×12, 30×15

C1. Weighted dips @45 x6,6
C2. Stir the pot 2×30

D. 1 mile easy jog at 80%. 7:29 split

9/27
A1. Seated row 3×10@180,200,200
A2. Single pulley lat pulldown 3×15@140

B1. DB hammer curl 3×10@45
B2. Preacher curl 3×12@70
B3. Side plank 3×25 sec per side

C. Dead hang pull ups 2×6

9/29
A. OHP 45×20, 95×10, 135×5, 3×10@155

B1. Front + lateral raise 3×10@20
B2. Face pulls 3×15@70,85,85

C. Close grip bench 185×15,12,10

D1. Rope tri extensions 3×15@100,120,100
D2. Ab roller 3×10

E. 20 min run at 75%. 2.17 miles

9/30
A. KB goblet squat 45×10, 3×10@71
B. KB 1-leg GM 3×6 each @71
C. Leg curl 3×10@130
D. Bike cooldown x15 min

10/1 Saturday I will be going for an easy 30 min run at 70-75%. I would like to hit 3+ miles.

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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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