Danny Vega – Off season week 3 – More benching

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.

Very happy with the last three weeks. I feel like I have built some not so sucky work capacity (which has been and continues to be a main goal in this off season). The weight is light, yes, but on both bench days I am doing over 65 reps of bench (not including warm ups) which is almost twice what I would do in a typical off season. Today I did 70 reps of bench followed by overhead pressing.

The plan is to deload next week and then I will finally allow myself to use weights in the 300’s, starting with 5×5 the week after.

This morning:

2 board press 45×15, 95×8, 135×8, 185×6, 225×4, 5×8@275

Floor press 5×6@275. Missed the sixth rep at lockout on the last set. I suck at these, and Byrd and Brian told me they have used them a lot in the past with guys who can’t bench, so I’ll probably do them for the next 6 months at some point or another.

Overhead pressing is back (rotating weeks between dumbbell and barbell) and boy do I suck at them. Since it’s the off season, I’m gonna flat out say I want to get better at these. Because they are a great indicator of strength.

Did 175×8, 185×6, 185×6, then quickly stripped down to 95 for another 9 reps

One arm cable tri extensions (because Spoto) 50×25 each, 2×20 each @60

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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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