Danny Vega – Off Season Week 1 – Bench

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.


Just to avoid confusion, yes I have been in off season mode for two months, but the last 8 weeks I decided to follow an experimental bench focus program for myself. Today was day one of a more typical off season program and it felt great.

Bench 45×15, 135×8, 175×5, 225×3, paused 285×2, 305×4, 325×4, 345×4, 345×4, down set 315×8

Close grip bench 3×8&275,285,285

DB Incline bench 3×8@85+bands

DB flye 3×15@35

JM Press 3×10@95,125,135

Last week I lowered the carbs during my deload to lose any extra fluff I put on at the end of the year. Woke up yesterday at 237 which is totally fine for me. I want to stay relatively lean no matter what I weigh. So everything is exactly where it needs to be.



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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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