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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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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