Danny Vega – Off-season Week 1 – lower and upper assistance

Currently in Off-season mode. Will be preparing for a meet in the late fall after this 10 week block.

Thursday lower assistance

Front Squat 55*8, 145*8, 175*8, 205*8, 235*8, 265*8@RPE 6

Sumo pulls 225*3, 275*3, 315*3, 365*3, 405*8

KB Goblet squat  paired with KB swing 3*10@55, 71, 71

100 Leg extensions @70

100 Leg curls @70

Saturday upper assistance 

Standing OHP 45*10, 95*8, 135*8, 155*8, 185*7 meh.  I thought I would have 8 for sure. I may get away from doing ohp and do a lighter bench day. 

Incline closegrip Bench 2*10@205, 215 

Incline DB bench 3*15@70, 60, 60 paired with mag grip Seated rows 3*15@210

Weighted pull-ups 2*5@25+2 reps at bodyweight, 1*8@bodyweight. I sucked at these. Could be the fatigue from the rows, but still not happy with it.

100 band tri extensions

DB hammer curl 3*10@55

Band scap retractions paired with band face Pulls 3*15

Kept the rest shorter than my two main days and did a lot more supersets because bikini season.

Next week, I will keep the volume high and still handle somewhat light weight, but heavier than this week.

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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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