Danny Vega – Off-season Week “Zero”

I am training for the RPS Redemption/XPC Qualifier on May 30, 2015. I will be competing in the classic raw 220lb weight class.

Deadlift smile

Coming off my meet on 12/21/14, I took a full week off. This week is a transition week consisting of mostly dumbbell/high rep bodybuilding work, with about 60-90 seconds between sets. I feel completely recovered and ready to start my off-season programming on 1/5/15. Current weight is 218. 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 220 440 100 3540
Off Days 220 110 175 2895

Day one
1. DB Incline Bench 4×10@70,80,90,100
2. DB Seated Shoulder Press 4×10@55-60
3a. Band push downs 125 reps
3b. Triceps rope hammer curl 125 reps
*in as few sets as possible. When I fatigue on the pushdowns, I go straight to the curls.
4. Lower cable flye 3×15@35
5. Upper cable flye 2×20@35

Day Two
1. Kb goblet squats 4×15@71
2. GHRs 3×10@BW
3. Leg extension 4×25,25,20,20@140
4. Leg curl 2×30@60
5. 4×15 Kb swings @53

Day 3
1. Elevator presses 2 sets w 90sec rest @55, 55
*On an adjustable bench, start upright as a Seated DB Press. Move the bench down after each 5 reps until you end at DB Flat Bench
1. Shoulder giant set 2 sets w 90sec rest:
Front plate raises – 20 reps @45
Bent Laterals – 20 reps @15
Side Laterals – 20 reps @20
Upright Rows – 20 reps @60
3a. Straight bar + band overhead tri extensions x100 reps
3b. EZ bar reverse curl @60lbs x100 reps
*In as few sets as possible. When I fatigue on the overheads, I go straight to reverse curls.
4a. Mid-level Cable flye 3×25@25
4b. Seated Face Pulls 3×25@70

Day 4
1. BB RDL 4×10@225
2. 100lb DB rows w straps 3xAMRAP (start with weaker arm) w 2 min rest
3. Lat pull down 3×15
4. T-bar rows crazy 8s – strip set of 8 reps x8 sets starting at 140lbs

 

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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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