02 Dec 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