13 Nov Danny Vega – Deload Week

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.

Been bad about updating my log lately but it hasn’t really stopped for me since early October. I feel good…almost ready to wrap up this block. 1/2 marathon prep begins the week after Thanksgiving. Here’s what I’ve been up to since coming back from vacation:

11/3
I ran a 6:35 mile

11/4 OHP and run
A. OHP 45×15, 95×8, 135×5, 165×2, 3×5@190
B. Smith machine JM Press + closegrip superset 135×15+10, 155×10+5, 145×10+10
C. Cable tri extensions 3×30 + 20 push-ups on last set
D. 4K run at 8:07 pace

11/5
40 min Easy run at 9:34 pace. 4.18 miles

11/7
Deload run with push-ups every 2 min, walking cool down. 40 min, 3.28 miles, 200 push-ups

11/9
A. Deadlift 135×5, 225×3, 315×2, 5×1@385
B. 23 pull-ups
C. Lat pulldown 2×20@140
D. DB hammer curl 2×15@45
E. Preacher curl 2×15@70
F. 15 min run at marathon pace (8:15) or faster. 1.88 miles

11/10
A. Deload OHP 45×20, 95×10, 4×5@145
B. Rope extensions 3×30@100,115,115
C. Closegrip bench (feet up) 2×10@185,205
D1. Front + lateral raise 2×10 each @25
D2. Face pulls 2×20@85
E. Intervals x10. Run 30 sec on 60 sec off

Back at it again next week.

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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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