13 Jun 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.