Danny Vega – Off Season Week 1 -Bench Assistance

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.


Had another great session this morning. Shoulder strength is increasing. I think this will help my bench, as long as my shoulders stay healthy. Regular visits to the massage therapist and rotator work is going to help this.

My goal is to keep this as a second bench day for the rest of this off season and then go back to a fluff and buff day during meet prep. That’s the goal but I’ll change it real quick if my body tells me otherwise.

2 board press 45×15, 135×8, 185×3, 225×2, 275×6, 295×6, 315×6, 315×6

BB shoulder press 175×6, 195×9, 195×8

3 board close grip press 275×8, 265+band tension x8, 255+band tension x8

DB Lateral raise 3×15@35,35,30

1 arm push downs 3×15@70, 75, 75

YTU 3×10

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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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