24 May Danny Vega – 3/23-24 Chest & Legs

Over the next several months I will be the Guinea pig for some new ideas on training and diet that I will perfect with the help of Tucker Loken and Brian Carroll. This will be the groundwork for an upcoming ebook that we will release in the near future.

Well, I started this week off with an announcement from my company that there would be a layoff. Luckily, I kept my job, but the stress caused me to go off plan with my diet (I tend to stress eat). Anyway, back on tomorrow. I won’t weigh myself in until Thursday to not mess with my head.

This week I went up in weight on chest and legs for some of the movements. On others I didn’t. I’m starting to get comfortable with the idea of using less weight and focusing more on a mind muscle connection, as well as increasing time under tension. I may start to increase reps in the coming weeks instead of weight. Different goals require different tactics.

Chest

Standing Calf raises 4×15,15,12,10 @135, 150, 165, 165

BB Incline press 5×15,12,10,8,6 @195, 205, 215, 225, 230

DB flat press 3×12,10,8 @90

Hammer Strength wide grip machine press 3×12,10,8 @160, 170, 180

One arm flat or incline machine press 3×12,10,8 – pause at peak contraction @70, 75, 90

Machine pec dec 3×12 – slow concentric @140, 145, 145

Low pulley cable flys 3×15@25, 20, 20

Legs

Back squat 4×12,10,8,10 @275, 295, 315, 335

Front squat 3×12,10,8 @235, 235, 255

DB Stiff leg dead lift 3×12,10,8 – slow eccentric 70, 80, 90

Leg extensions @65×40, 30, 30, 20, 20

GHR 3×12

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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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