Danny Vega – Off season – Deload Week

I am currently in off season mode. Over the next 4 months I will be focusing on building my bench and working on some weak points until I start meet prep for next May’s RPS Redemption meet. I will be competing raw with wraps in the 242 weight class.

Deload week was great. Ready to hit it hard this week and definitely ready to put some weight on the bar. All these meets and videos lately got me wanting to do powerlifting things again.


Bench 45×15, 95×10, 135×8, 175×5, 205×3, 5×1@245, 225×20
Close grip 2×10@225
Some other stuff


Deadlift 135×5, 225×3, 315×1, 5×1@365

Lat pulldown 4×10@200, drop set 25 total reps 180-100
Seated row 4×10@180,200,220,260, drop set 25 total reps 200-120
DB hammer curl 3×15@50
Chest supported row 2×10@290


DB incline 40,60,75×10, 3×10@100
DB flye 3×10@40
DB shoulder press 60×10, 2×10@80
One arm cable press downs 2×25@60, 1×25@50


Squat 55×10, 145×5, 235×3, 285×3, 325×1, 5×1@375, 1×10@325
KB goblet squat 2×10@88
GHR 3×10
Leg curls x50

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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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