Danny Vega – Deload Bench & Pulls

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.


I’m having fun man. 9 days into ketosis and I feel really, really good. I started on Sunday, June 12 and took most of last week off to 1) get caught up with some work and writing and 2) let myself adapt to the low carb diet.

Although this is a deload week, my energy levels are up noticeably. I’m moving through my workouts quicker and I end up doing a little more at the end of my workouts bc my tank is still full. Only time will tell if I can maintain and increase my strength. I sure as heck am gonna try.

This week I’m taking a page out of Tucker’s book and doing my accessories first for my deload. It’s definitely been interesting.

My waist is disappearing

My waist is disappearing

Deload Bench

Closegrip bench 45×20, 135×10, 175×8, 205×6, 3×6,5,8 @235,255,225
DB incline 3×8,6,10 @80,90,75
DB Flyes 3×15 @25,30
JM press 3×20 @125
Rope extensions 3×30 @85
Paused bench 5×1 @225
Cable crossover 2×20@

Deload pulls

Pull-ups x10,12,15
Chest supported rows 3×8,6,10 @300,320,270
Preacher curls 3×12,10,15 @80,90,70
DB hammer curls flared 2×15 @45
Deload pulls 5×1@385
Wtd GHR 2×8 @25, 1×30 @bw

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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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