13 Jan Danny Vega – Off-season Week 2 – 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 Two Squat

Hip circle 3-5 min

Bird dogs

Kb goblet squats

Bar warmup

1. Squat 5×3 – 315, 365, 3 top sets @385 +120lbs in chains on all 5 sets.

This was supposed to be at an RPE of 7, but I ended up going lighter than I wanted bc it took me a few sets to figure them out. I was walking  the bar out too far and the chains were pulling me forward. Once I figured it out, this weight was easy. I’ll adjust up next time.

2. 5×5 good morning @185, 225, 245, 245, 245

3. 5×5 sumo deadlift – 315, 365, 385, 415, 415

4. 3×10 kb swings @70lbs w 60 sec rest

This session left me hungry for more weight. I’ll have to wait a few weeks, though, since I’m deloading next week.

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