Danny Vega – Raw United meet prep – Week 7 bench and pulls

I am training for the Raw United meet on November 7th in Tampa, FL. I will be competing raw with wraps in the 220 weight class. 

Tuesday morning, I get a text from Scott saying, “take it easy this week, you just competed on Saturday.” yeah sure thing Scott, I don’t listen to him and proceed to have a crappy bench day. I obviously wasn’t fully recovered. I also usually put an extra day between squatting and benching which I didn’t do this week.

Honestly, I’m probably still not recovered because I’ve increased my calories by 300 a day and I managed to lose 3 lbs this week. So today, I listened to Scott and DD and decided to let my warm-ups dictate where I’d end up on block pulls. I had to pull a double at an 8 RPE. I felt good so I hit 635*2.

Tomorrow I’ll come in for some fluff and buff and eat a lot this weekend so I can come in fresh on Monday.


Bench 45*15,15, 135*10, 185*5, 225*4, 275*3, 315*2, 345*1, 365*2, 385*1 off two board (was supposed to be a double). 

Then I felt like I needed to redeem myself and hit 405*2 in the slingshot. This was totally unnecessary and I’m lucky I didn’t get hurt.

DB flyes 3*20@35

Band dislocations

Called it a day and got a deep tissue massage later that day


Block pulls 135*5, 225*5, 315*3, 405*2, 505*1, 545*1, 635*2@8 RPE

Standing chest supported rows 180*10, 270*10, 360*5, 410*5

Pull-ups x20, 15


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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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