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.

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below


Take 25% OFF
Your first purchase
Subscribe Now!