25 Nov Danny Vega – Thanksgiving Week Training

My current focus is on learning as much as possible as well as getting better at something I’ve never really been a fan of–endurance. I’ll be running a 5k on thanksgiving and then going right into prepping for the Gasparilla Half Marathon at the end of February. Lifting is still what I love, but I will be figuring out how to properly program it with all the running and endurance training I’ll be doing. I will be relying on Tony Cowden a lot during this process.

Thanksgiving was yesterday. I ate A LOT, and was extremely full, but kept it keto for the most part. This morning, the bloat was near zero.

This 8 week hybrid cycle is done. I basically just tried to play with what I learned from Tony’s programming so far, along with what I read in the Jack Daniels running formula, and wrote myself a program to prep me for a 5k.

A few observations:

1. I should have programmed more higher end speed work. I got into a comfort zone with the lower intensity running and did more of it than I should have, which didn’t hurt recovery at all, but didn’t make me better.
2. I pushed it too hard around the halfway point and along with some extra hiking and activity on a Deload week, the week after I was beat to crap.
3. I have a lot more to learn about this style of training and I look forward to getting better at it.

11/21 Bench
A. 45×20, 135×10, 185×6, 225×4, 275×2, 315×1, 345×1
B1. DB Incline 80×12,12,12
B2. DB flye 40×12,12,12
C. Weighted dips 50×10, BWx15
D. Walk/run 3 min warm up, 15 min, 3 min cool down 2.14 miles

11/22 deadlift + OHP
A1. Deadlift off the blocks 135×5, 225×3, 325×2, 415×1, 465×1, 555×1
B1. OHP 45×15, 95×10, 135×5, 165×3, 195×1, 215×1
C. Weighted pull-ups BWx5, 32×4, 71×3, 88×4
D. One arm DB preacher curl 45×8, 35×10, 30×15
E. Handstand walks

11/24
Thanksgiving 5k ran a 23:37. This ends my 8 week programming experiment. I definitely did a few things wrong that I will learn from. I’ve yet a lot to learn from Tony when it comes to hybrid programming.

Monday starts my 13 week prep for the Gasparilla half marathon.

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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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