05 Feb 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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