Danny Vega – Off Season Plan

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.

I have outlined my plan going forward and I’m excited about it, along with some other tweaks, I will be changing my training split going forward:

Monday – bench

Tuesday – deadlifts/back

Thursday – bench accessory

Friday – squat

I will also bring back my airdyne recovery workouts. These are great for some light cardio and I feel like they aid in my recovery. I’ll probably do a recovery bike ride on Wednesdays and Sundays, and some intervals on Saturdays. I also tweaked my diet:

Training days: 240 protein, 545 carbs, 90 fat

Off days: 240 protein, 330 carbs, 115 fat

This is more carbs than I’m used to on off days; if I gain weight too quickly I’ll add a low carb day on off days.

Since I haven’t benched in two weeks, my upper body feels fresh. This week I’m coming in twice for some dumbbell work and I’ll be doing my recovery bike rides as well. Here’s what I did this morning:

DB BENCH 4×10@100
DB FLYES 4×10@35-40
DB SH PRESS 4×10@50-65
DB LATERAL RAISE 4×10@30
DB FRONT RAISE 4×10@25
DB SKULL CRUSHERS 4×10@35-45
PUSH UPS x50

Thursday I’ll come back and do back and bis:

DB ALT CURLS 4×10
DB ALT HAMMER CURLS 4×10
DB CONCENTRATION CURLS 4×10
ONE ARM DB ROW 4×10
LAT PULLDOWN 4×10
CHEST SUPPORTED ROWS 4×10
SEATED FACE PULLS 4×10
REVERSE PEC DEC 4×10

I’m out of shape, but I plan on fixing that quick.

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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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