09 Jan Danny Vega – Off-season Week 1 – Deadlift

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 Deadlift

This first week felt really, really good. I took off more time than I have in previous meets and everything felt much lighter than it has in the past. No hangover from the meet, and the increased calories are giving me plenty of energy for the higher volume. Weight is 219-220, so the weight gain is right on track. 1-2lbs gained this week.

1. Form pulls 5×3@405

2. Rack pulls at knee 5×2@495,585,605,605,605

3. McGill pull-ups 15×3 w/30 sec rest

4. 5×8 DB rows@140,140,140,140,120

5. 5×10 lat pull down@160 w/60 sec rest

6. T-bar rows crazy 8s – strip set @100,90,80,70,60,50,30,20

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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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