Danny Vega – 3/28 Arms, Progress & Powerlifting Stuff

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.


Yesterday I went to Fort Myers to watch some of my team mates and one of my clients lift at the RPS Redemption 3 powerlifting meet. I was supposed to lift at this meet but dropped out when I got my MRI results for my meniscus.

Although some of my teammates didn’t perform how they expected to perform, they still walked away with some PRs, and my client Justin Haskins walked away with a 105 lb total PR. He crushed it. 75 lbs on the squat, 5 lbs on the bench (we went conservative bc of some elbow and shoulder issues he had which we fixed my changing his grip on squats), and 25lbs on the Deadlift. Here are his lifts. Smooth and great form.

Alright, moving along….Desmond is happy with his progress. He weighed in at 50.4 lbs yesterday and asked me to take his progress pic LOL.

Des is serious about his goals

Des is serious about his goals

Seriously though he’s in great shape and I think it’s because of gymnastics. We are adding soccer this summer.

My progress is moving along but there’s a huge difference between my left and right trap. I think it’s the mixed grip pulling and who knows what other imbalances.



Lastly, the workout. Great pump on Friday morning:

Standing single leg calf raises 5×30,25,20,15,12

BB triceps ext warm up/pre fatigue set 40×50 reps, 3×12,10,10 @75, 90, 100

Cable bar pushdown 3×12 @95

Cable rope OH ext 3×15,12,10 – kept elbows high and let the triceps stretch a little bit on each rep @65, 65, 72.5

BB biceps curl 3×12,10,8 @110, 110, 110

DB hammer curls 3×12 – flared elbows to hit brachialis and forearm, squeeze at peak contraction @55, 55, 50

Machine curls 3×15,12,10 @90, 95, 95 drop set 7,7,7

Incline DB skull crushers @40 SS with Incline DB curls 3×12 @25 – slow eccentric

20 min of uphill walking

Lastly, Tucker, Brian and I have been working on chapters for the ebook and sending them to each other for review. We’re all really pumped about it so stay tuned!

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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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