14 Sep Danny Vega – Deload week, Squatting, Benching, & Running

I just spent the last 3 months perfecting the 10/20/Powerbuilding template with Tucker Loken, and we nailed it. The ebook should be out by the fall under the guidance of our fearless leader, Brian Carroll. My newest goal is to complete the 666 challenge under the coaching of teammate Tony Cowden. This is by far the coolest goal I’ve set for myself and I hope to join the ranks of the few who have completed this challenge.

[wa-wps]

This week started off rough but is getting better. I hit 515×3 on squat on Monday and then did a bunch of sprints and my knee was hurting the most it has in months afterward. I was in a funk on Monday and Tuesday (apologies to my wife who has to deal with me) and for the first time questioned why I’m doing this. It’s bound to happen. Bottom line I just need to manage it and get through it. I have to remember that no matter how well I take care of myself, there are structural issues in my knee that may need surgery at some point. Tuesday mornings run stunk and was slow.

Todays bench went awesome and my run wasn’t TOO bad. Luckily tomorrow I will be off and I plan on pulling heavy and running fast in Friday. That’s the plan!

By the way, I’m now cohosting the ketogenic athlete podcast so please subscribe if you like podcasts. We will be interviewing Brian Carroll and some other teammates so check it out.

9/12
Squat 55×8, 145×6, 235×4, 285×3, 325×2, 415×1, 465×1, 515×3, 395×4 (cut it off after one set. Knee was done and I still had to run)

515×3. Heaviest I've gone since the meniscus tear. Still got some squat volume and several sprints after this. Let's go. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #ketocounterculture #lchf #keto #poweredbyketones #powerlifting #squat #benchpress #deadlift #inzer #inzeradvancedesigns #captainjacked #powerhousegym #tampa #1020powerbuilding #666challenge #compedge #endstrength #hybrid #hybridtraining

A post shared by Danny Vega, M.S. (@dvegatron) on Sep 12, 2016 at 3:54am PDT

GHR 5×6

Running stuff.

2 min rest in between sets makes a yuuuuuge difference. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #ketocounterculture #lchf #keto #poweredbyketones #powerlifting #squat #benchpress #deadlift #inzer #inzeradvancedesigns #captainjacked #powerhousegym #tampa #1020powerbuilding #666challenge #compedge #endstrength #hybrid #hybridtraining @tony_cowden @jasonpegg @brandoncrabill

A post shared by Danny Vega, M.S. (@dvegatron) on Sep 12, 2016 at 5:11am PDT

9/13 went for a run. Not even worth mentioning bc it was slower than molasses.

9/14

Bench 45×20, 95×10, 135×6, 185×5, 225×4, 275×3, 315×1, 335×1, 350×3, 5×5@295

350×3. Missed this a few weeks ago. "Running makes you weaker". #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #ketocounterculture #lchf #keto #poweredbyketones #powerlifting #squat #benchpress #deadlift #inzer #inzeradvancedesigns #captainjacked #powerhousegym #tampa #1020powerbuilding #666challenge #compedge #endstrength #hybrid #hybridtraining

A post shared by Danny Vega, M.S. (@dvegatron) on Sep 14, 2016 at 3:38am PDT

Weighted dips 5×8@45 ss w pull-ups 5×8

Running stuff. Still slow but better than yesterday.

3rd day in a row running. The bad: Monday and yesterday my knee was really sore from squatting and running, plus my runs have felt a little slow. The good: I'm definitely increasing my work capacity–every week I'm in uncharted territory as far as running volume is concerned. Even better, by the time I hit the bed last night my knee was no longer sore. It was miraculous. Also, my runs, although slower than I'd like, are getting better. Lastly, this was the first morning I added superstarch and I feel the difference already. This is good! #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #ketocounterculture #lchf #keto #poweredbyketones #powerlifting #squat #benchpress #deadlift #inzer #inzeradvancedesigns #captainjacked #powerhousegym #tampa #1020powerbuilding #666challenge #compedge #endstrength #hybrid #hybridtraining #ucan #superstarch

A post shared by Danny Vega, M.S. (@dvegatron) on Sep 14, 2016 at 4:42am PDT

I always get lazy on Deload weeks. So first of all, here is what I did last week:

Monday Deload Squat/dead

Squat 55×6, 145×5, 195×4, 235×3, 285×2, 325×1, 5×1@365

Deadlift 135×5, 225×3, 315×1, 5×1@385

Wednesday Deload bench

Bench (feet up) 45×20, 135×10, 185×6, 235×3, 3×6@255 supersetted with dead hang pull ups 3×10, 225×20

Dips 3×8 supersetted with DB row 3×8@100, 120, 120

Light run 1 mile @80% 7:28

Friday Deload front squat
45×10, 135×6, 185×6, 225×6, 2×6@275

Some light cardio after, same on Saturday.

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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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