Danny Vega – Off Season Week 6 – Bench accessory

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.


Bench workouts are really fun nowadays. I feel fresh despite the volume, and I feel really strong.

Speed bench plus 70lbs of chains 45×20, 135×8, 135×5 (added chains), 185×3, 6×2@225

Closegrip Spoto press 275×2, 295×2, 315×2, 335×2, 335×2+2 touch and go reps

DB shoulder press 65×5, 85×5, 100×9, 90×11

One arm cable push downs x20,15, drop set 10+15

Some last thoughts: I’m at 240 and I am really happy with the weight I’ve put on. My advice to anyone who wants to put on weight–do it the right way. It will take longer but you will stay lean and not hate yourself. Fat is useless.


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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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