30 Nov Danny Vega – Off season week 3 – bench

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.

Weight is finally creeping up. Woke up this morning at 233.8 and felt really good on bench. I decided to experiment this next two months and deload on the fourth week instead of the third week. My thoughts are this–I think it can be done when the weights are this light. If I were closer to 75-80% then I would say it may be pushing it too much.

We will see how it goes the next wave when the weights are a bit heavier. I plan on doing 2 months of a more bench centric program that I wrote and then switching to a more standard 10 week off season afterward.

I moved up in weight again in all my movements.

Bench 45×15, 95×10, 135×8, 185×5, 225×3, 275×6,6,6,6,6,10. 40 total reps at 275 seems pretty good to me. Every set felt light and I almost had 11 reps after all those sets.

Closegrip 235×10,7,9. 26 total reps which is only 1 rep off of last week’s total reps at 225. Happy with this.

DB incline 3×10@75. Easy, and also 5 lbs heavier.

Started to feel the fatigue on the dips but still went up to body weight +25 lbs. Did 2×10 and then bwx15 on the third set

JM Press 115×12, 125×12,12

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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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