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.

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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