Danny Vega – Off season Week 5 – Bench Assistance

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.


I’m really really happy with bench right now. This little program I wrote myself, along with the increased calories, is setting me up for a big bench PR in May. If it gives me the results I expect it to, I’m gonna make it available for people to buy and try out themselves. Body weight is at 237.2. I believe the most I’ve ever weighed for about a day was 238 so we’re almost on uncharted territory.

Lets say my bench is still at 400. I doubt that, but let’s say it is. This week I hit a ton of volume at 70-75% of that which is a PR of sorts. Anyway, here is what we did today:

2 board press 45×20, 135×10, 175×8, 225×5, 275×3, 305×6,6,6,9

3 board close grip 275×5,5,5,11

Standing BB OHP 185×5,5,9

One arm cable tri extensions 60×20, 75×15,15, 50×25

YTU 3×10 each


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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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