
05 Jan Danny Vega – Off-season Week 1 – Bench
I am training for the RPS Redemption/XPC Qualifier on May 30, 2015. I will be competing in the classic raw 220lb weight class. I plan on gaining 10-12lbs over the next 10 weeks, and this is the plan. If I am not gaining about 1lb a week, I will adjust up or down.
Protein | Carbs | Fat | Kcals | |
Training Days | 220 | 440 | 100 | 3540 |
Off Days | 220 | 110 | 175 | 2895 |
Week One Bench
Band pull a parts
Db external rotation
Hip bridges
Bar warmup
1. Bench 5×5 – 245, 265, 280, 2 top sets @300
2. Floor press 5×2 – 245, 265, 285, 2 top sets @305
3. 5×6 high pin press 3” off chest 245, 265, 285, 275, 265×6
4a. Band push downs 100 reps
4b. Triceps rope hammer curls 100 reps@42.5
*In as few sets as possible
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