Danny Vega – Off-season Week 5 – Deadlift + some fluff n’ buff

I am training for the RPS Redemption/XPC Qualifier on May 30, 2015. I will be competing in the classic raw 220lb weight class. I plan on gaining 10-12lbs over the next 10 weeks, and this is the plan. If I am not gaining about 1lb a week, I will adjust up or down. 

Protein Carbs Fat Kcals
Training Days 240 550 100 4150
Off Days 260 175 200 3535

Weight is up to 224-225 bc I’ve been eating a bit more than what I had planned to speed things up. I’ve been a bit more strict this week (except for my birthday, when I ate all the cookies). Just trying to maintain this weight for a week or so.

This morning I combined two days of training, as I’ll be going to Disney this weekend to celebrate my son’s and my birthday.

Week 5 pulls and pump

1. Beltless Form pulls 5×1@405,455,495,525,575

2. Beltless Deficit deads + 140lbs of chains 5×1@335,385,415,415,415

3. DB rows 50,80,100,120,140,140×10

4a. Band tri extensions w/ mini bands x100+100 (100 reps with it doubled, then 100 more reps with it looped to lower resistance). This gave me a pump that would make Paltos proud

4b. EZbar reverse curl  100 reps @60

5a. DB shrug with squeeze 3×10@120

5b. DB lateral raise 3×15@25

5c. DB rear raise 3×15@20

6. DB hammer curl 45×25

7. 25 bench Dips because yolo

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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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