27 Jan Danny Vega – Off Season week 3 – Bench and pulls

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.

Deload week is going well. I feel fresh and I’m extra lean right now, so I’m increasing calories a bit next week.

Bench

45×15, 135×8, 175×5, 205×3, 5×1@235, 225×23. I used to fail at about 20 reps and now I’m repping out without failing at 23 so that’s good.

Deload week 5×1@235, 225×23. A few other items and we're done. In and out within the hour. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #powerlifting #squat #benchpress #deadlift #offseason #meetprep #inzer #powerhousegym #tampa #RPSpowerlifting

A post shared by Danny Vega, M.S. (@dvegatron) on Jan 25, 2016 at 4:08am PST

DB incline 2×10@90

New tees available at https://www.powerrackstrength.com/product/new-1020life-unisex-mxx-jerzees-dri-power-ash-grey-tee-nothing-on-back-2/ #1020life #powerrackstrength #inzer

A post shared by Danny Vega, M.S. (@dvegatron) on Jan 25, 2016 at 4:25am PST

DB Flyes with a pause 2×15@40

Deadlift (opposite mixed grip)

135×5, 225×3, 315×1, 5×1@405

Surprisingly not as uncomfortable as I thought these would be.

Deload pulls with opposite grip bc why not. @strengthfirstofficial what up! #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #powerlifting #squat #benchpress #deadlift #offseason #meetprep #inzer #powerhousegym #tampa #RPSpowerlifting

A post shared by Danny Vega, M.S. (@dvegatron) on Jan 27, 2016 at 4:12am PST

Then did a set of 16 strict pull ups before rows

Strict pull ups at 237 I stiiiiiill got it. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #powerlifting #squat #benchpress #deadlift #offseason #meetprep #inzer #powerhousegym #tampa #RPSpowerlifting

A post shared by Danny Vega, M.S. (@dvegatron) on Jan 27, 2016 at 4:24am PST

Deadstop rows – I don’t care how much you do on these if your form sucks. There are times when sacrificing form (to an extent) in order to move more weight will actually benefit you. But when your jerking up and down, you are officially making this movement worthless. Anyway I did 225, 265, 285×6

PSA: this is how you do dead stop rows. Under control. If it looks like a reverse speed bench you're doing it wrong.

A post shared by Danny Vega, M.S. (@dvegatron) on Jan 27, 2016 at 4:31am PST

Then did another set of 16 strict pull ups

Finished up with seated rows 2×15@190 and 1×50 leg curls at 100.

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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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