Danny Vega – Off season – week 2 bench accessory

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.

Welp, looks like my boys started an outbreak of the stomach bug in Miami. Monday my youngest got it, Tuesday the oldest got it. The minute my little one started vomiting, my wife and I began taking activated charcoal and diatomaceous earth every couple of hours. It didn’t prevent us from getting it–I felt my body fighting it (body aches, stomach cramps etc)–but I didn’t ever vomit.

My whole family got it on Friday and Saturday, meaning about 24 hours after contact with us, they got to enjoy the experience of violent vomiting and diarrhea. I did em a favor if you ask me. My dad lost 4 lbs.

Anyway, the reasons bring it up is that I didn’t get to squat again this week because of it. So when I squat next Friday, it will have been a full month since I’ve squatted. I feel really weird about that. Never gone that long. But I know the rest has done me well.

Friday I visited my friend Alex Ferret, a really strong young bencher down in Miami, and soon to be a really strong full power guy. He has a sick home gym set up and we were able to train for about an hour before I had to run back to my parents for daddy duty. Here’s what we did:

A bunch of warm up sets with kilo plates that I don’t recognize

Speed bench 6×2@207ish + 60lb of chain at the top

Close grip Spoto press 220,265,285,308,319,319×2

These all felt really good and I could have gone heavier but I will build slowly every week.

Closegrip burnout 220×19

1-arm cable extensions 2×15 each

Done.

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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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