Danny Vega – Bench, Pulls, UPDATE

I just spent the last 3 months perfecting the 10/20/Powerbuilding template with Tucker Loken, and we nailed it. The ebook should be out by the fall under the guidance of our fearless leader, Brian Carroll. My newest goal is to complete the 666 challenge under the coaching of teammate Tony Cowden. This is by far the coolest goal I’ve set for myself and I hope to join the ranks of the few who have completed this challenge.


Update below! After my training log.

2 min rest on main movement, 1 min rest on all assistance.


Paused bench 295,305,315,325×4+1 touch and go
Close grip 275×6,285×6,255×10
Incline DB 85×6,90×6,100×8,80×10
DB flye 3×15@35
Straight bar tri extensions 3×25@57-62

July 4 finisher:
17 burpees + 76 push-ups in blank minutes


Deadlift 465,485,505,525×4
GHR 3×15@25,25,bw
Chest supported row 320×8,348×8,390×6,320×10,320×10
Dead hang pull-ups 3×8
Hammer curl 4×15@45,50,50,45

Update below:

So much going on in the last month. I finished up the 10/20/powerbuilding template and then shortly after decided to switch to low carb. At first, I only wanted to do it as a change up to my diet in hopes of breaking through a plateau. Since then I’ve decided the ketogenic way of eating is how I want to eat for the rest of my life. With the increased energy I now have, I’ve been looking for a new challenge. After testing my knee with squats on Friday and some running on Sunday, I realized there’s no excuse for me not to do this. I’m really lucky to have the best coach I could possible have to prep for this—my teammate Tony Cowden. I’m deloading the rest of this week and next week it’s on!!!

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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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