Danny Vega – Off season week 2 – Bench

I am currently in off season mode. Over the next 4 months I will be focusing on building my bench and working on some weak points until I start meet prep for next May’s RPS Redemption meet. I will be competing raw with wraps in the 242 weight class.


Woke up this morning feeling a bit beat up. I just slept all wrong last night. Traps and neck were tight from how I slept but it didn’t keep me from having a good bench workout.

I do, however, believe the volume is starting to catch up. I’ve spoken with Brian about this and here’s the deal: it sneaks up on you. Before you know it, your shoulders and elbows are banged up. So I cut out some of the volume and I’m thinking after next week’s deload I will make some changes to my bench programming.

Gotta know how far to push it before you reach the point of diminishing returns, or even worse, go backwards. Here’s what we did:

Paused bench 45×15, 135×8, 175×6, 205×4, 245×3, 285×1, 305×1, 325×3, 345×3, 360×3@rpe 7-8

Touch and go 325×7


Close grip bench 285×8, 295×8, 295×8

Incline DB 90×8, 100×8

Dips 3×10

JM Press 115×20, 125×20, 125×15

The following two tabs change content below.
Avatar photo

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.
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!