Danny Vega – Off Season Week 2 – Bench assistance

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.


Off season is well underway and I am remembering that I’m actually a powerlifter and will have to get ready for a meet in a few months. So I heard Brian loud and clear this morning when he texted me to cut the reps on the main lifts. Reps are great and volume has its place, but Brian said he wanted me to focus on form and I tend to get lazy with form after a certain amount of reps. So I will adjust that after next week’s deload.

Floor press 45×15, 135×8, 175×5, 225×4, 265×6,285×6, 305×6, 325×6

Slingshot close grip bench 295×8, 325×8, 345×7

DB shoulder press 80×8, 100×10, 100×7

DB lateral raise ss with one arm cable extensions 3×15 each

Band face pulls 3×15

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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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