25 Jan Danny Vega – Last week’s Training + Reload

I’m currently training for the Gasparilla Half Marathon on February 26th. I’m following Tony Cowden’s EndStrength 13.1 program. This is my first endurance event. I will be doing this while following a ketogenic diet, which I’ve stuck to since June of this year.
If you’re interested in keto and performance, check out the podcast I cohost at www.theketogenicathlete.com or listen on iTunes.

[wa-wps]

Last week I had my national sales meeting at work so needless to say, I was extremely busy. That would probably explain why I somehow skipped this week’s training plan and went straight to a Deload week, which was supposed to be next week. I’m an idiot. I guess it’s not too bad, cause I needed a Deload.

All this means is that next week I will be changing the training up a bit to bridge the gap. I have about a month until race day. I’m pretty happy with where I am, however, I am trying to manage my expectations for race day. I signed up for the 2+ hour group and it looks like I will probably end up somewhere above 2 hours based on where everything is.

Its all good. I need to set a baseline and I’m not planning on stopping the endurance stuff. Just to give you a sneak peek of what I have planned the rest of the year: I’ll be doing a 3 month powerbuilding block after my race for 2 reasons. 1) to prove that it’s possible to add muscle on a ketogenic diet and 2) to promote the powerbuilding ebook which should be out in the summer. Between myself and the few others we’ve had beta test this thing, and the edits, we think you’re gonna love the final product.

Other than that, I’d like to do a tough mudder in October and from there train for next years Gasparilla and beat this years time. Dass it mane.

1/16
A. Beltless Duffalo bar pause squats 65×10, 155×6, 245×3, 295×1, 335×4, 355×4, 375×4, 395×4, 405×4
B. DB walking lunge 3×30 @30
C. Run 2 min @90%, 1 min @60% x20 sets: 6.91 miles

1/17
A. Bench 45×20, 95×10, 135×6, 185×4, 225×2, 5×4@265,275,285,295,305. 225x
B1. Wtd Pull-ups 5×6 @10,20,30,40,50
B2. Wtd Dips 5×6 @20,40,60,71,71
C. DB bent over row 4×6@130

1/18
A. 4 mile run @90% 30:39

1/20
A. Deadlift 135×5, 225×3, 315×2, 405×1, 425×3, 445×3, 465×3, 495×3, 525×3
B. GHR 4×6@30
C. 5 miles in 40:45

1/21
10 miles in 1:33:26. This was just loooooong.

1/23 Deload week
A. Pause squat 55×10, 145×6, 235×5, 3×4@325
B. DB walking lunges 2×30@31
C. Run 1 min @70%, 1 min @50% x10 sets. Did this on the treadmill at a 3.0 incline. 1.9 miles total.

1/24
Run 2.5 miles in 21 min, 1 mile cool down

1/25
A. Bench 45×20, 95×10, 135×6, 185×5, 225×3, 4×5@275
B1. Wtd Pull-ups 3×6@20, BW x12
B2. Wtd Dips 3×6@30, BW x12
C. DB row 3×8@120
D. Push-ups 1×50

Friday I’ll be pulling and running 3 miles, Saturday 6 mile run.

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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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