Danny Vega – Off season week 3 – Deadlifts/back, sled work

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.

Yesterday’s session had to be a little shorter because I had a lot going on with work, so I kept the rest short and even did some drop sets to get as much work in as I could.

I also decided that some of the days I had sled work programmed, the workouts are taking too long, so I’m giving sled work its own day. Today’s session moved a little slower bc we had four guys rotating through, but that’s fine bc we are all fat and out of shape right now.

Tuesday

Deadlift 135×5, 225×3, 315×2, 405×1, 3×2@65%, 1×10 (455). Really easy and light. I’d like to do this next time with 500.

Lat pulldown 3×10, 1 drop set 25 total reps

Seated row 3×10, 1 drop set 25 total reps

Reverse pec deck 4×10

Wednesday

Bacwards sled drags (about 40 yards per trip)

135×2 trips

180×2 trips

225×2 trips

270×2 trips

225×1 trip

180×1 trip

135×1 trip

100 stir the pot

 

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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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