
06 Jan Danny Vega – Off-season Week 1 – Squat
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 Squat
Hip circle 3-5 min
Bird dogs
McGill crunches
Kb goblet squats
Bar warmup
1. Squat 5×5 – 335, 365, 395, 2 top sets@420
2. Low box squat 5×5- 285, 315, 340, 2 top sets@375
3. 3×10 Kb swings @71 w/ 45 sec rest
4. 3×10 each single leg GM @71
***Training videos are up on Instagram @dvegatron
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