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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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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