Danny Vega – Off season week one – Squats

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

Week 1 Squats

I knew it was gonna be bad today but I went for it anyway. Coming off of a meet and a week long vacation, today was brutal. I ended up lowering my squat top set by 20 pounds, my top set of deadlift by 40 pounds, and cutting my accessory volume in half. I plan on building up to what I originally programmed within a few weeks.

McGill warm-up, hip circle walks

Squat 55*10, 145*8, 235*8, 285*8, 325*8, added belt 375*8, wrapped knees 415*8. I had to lower my top set to keep the RPE at 6.

Took a 7 min rest to heal the uterus, then started pulling.

Deadlift 225*3, 315*3, 365*3, 385*3, 415*3, added belt 455*8

Pause squats 2*6@285. This will eventually be 4 sets getting progressively heavier.

GHR 2*10@bodyweight. This will eventually be 4 sets as well.

All in all, not too bad for the first day back. I woke up weighing 225, which was a surprise. Gonna have to increase calories significantly to keep my weight on.


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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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