19 Jan Danny Vega – Off-season Week 3 – Bench Deload

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. 

Week Three Bench Deload 

1a. Standing military press 5×3 @200 rpe of 7 

1b. DB hammer curl 4×20@40

2. Floor press 5×3 light @245  

3. Elevator presses – keep lowering bench until it’s flat. 2 sets@55: Start with DB Shoulder press x6, DB high incline x6, medium x6,  low x6, flat x6  

4. Pull-ups + inverted row 4×5+10 reps 

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