09 Jul Danny Vega – Off-season Week 5 – lower assistance

Currently in Off-season mode. Will be preparing for a meet in the late fall after this 10 week block.

Thursday lower assistance

Front Squat w the XE1  (imagine banded resistance, but it’s attached from your hips to your ankles. Great for speed and worked my hips) 55*6, 145*6, 235*6, 255*6 275*6, 305*6, took off XE1 and hit 325*5

Sumo pulls w/ XE1 225*3, 315*3, 385*3, 415*3, 445*3, 475*6 @RPE 6

KB Goblet squat  paired with KB swing 3*10@71, 71 plus XE1 with four bands. This was brutal

Sled dragging @225lbs – 4 trips up and back going backward, 4 trips up and back going forward. 8 sets total. Great conditioning. 

Jorge and I have decided to revamp our lower assistance days after this deload. I’ve accomplished everything I wanted to with the sumo experiment, so no more sumos. We will be increasing the loads on the main day,  and on the assistance day alternating between high rep high bar squats on one week and dynamic effort squats on another week.

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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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