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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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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