04 Mar Danny Vega – Off-Season Update – Powerbuilding Experiment

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’ve been holding off on posting a log because I had to figure out what I was going to do in light of my knee injury. I will be getting an MRI soon and working around the injury while I start this next phase of training.

Without getting too in depth (we’ll be posting an intro article soon to help you understand what this is all about), I will be doing a more bodybuilding style training with emphasis on the big three lifts, and keeping it in line with the philosophy of 10/20/life. A powerbuilding phase basically.

This week was a dry run with some simple rep/set schemes and a few dietary adjustments. Next week will be the real deal, with the rep/set scheme and movements we have come up with so far, as well as some tempo changes, dietary changes and a bunch of other things that are completely new to me. It’s gonna be awesome. Weekly progress pics, and other ways we will gauge our success. So stay tuned.

Powerbuilding dry run

Day One
Bench/chest
1. 4 sets of calves as part of warmup
2. Bench 45×20,20,135×8,185×5,225×3,255×10,265×10,275×10,275×8
3. Incline bench 225×9,205×9,195×8,185×8
4. DB incline to flat flye 3×10 each @25
5. Push-ups x20,15,15, 1×25 cable flyes
6. Stir the pot x90

Day Two
Deadlift/back and biceps
1. TKEs 4×25 each, RDLs from rack 135×5,225×5,4×10@315
2. Chest supported rows 4×10, 270,360,360,360
3. Lat pulldowns 3×15@160,180,180, pull up x6
4. Hammer curls 3×10, 55
5. Preacher curls 70×12,12,10
6. Plate seated twists 3×15 each

Day Three
OHP/shoulders and triceps
1. 4 sets of calves as part of warmup
2. Seated OHP 135×10,155×10,185×8,175×10
3. Front + side raise 3×10 each @30,30,25
4. Reverse pec deck 3×15@100,115,115
5. JM Press 3×15, 115,145,145
6. Cable triceps extensions 3×15, 100,90,85
7. Plank 3×60

Day Four
Squat/legs
1. Pre fatigue TKEs 4×25 each
2. Hack squat 3×10@90, 130, 140
3. Leg press 3×10@90,180,230 (these are useless to me. Just how I feel. I will be trying to squat soon so that will change, as well as some 1.5 reps on the hack squat. Everything felt light and knee wasn’t in pain)
4. KB Goblet Squat 4×10@71,88,88
5. GHR bw x15, 2×10@25
6. SB side to side 3×10-15 each

Day Five
Weak point (Shoulders and arms)
1. 4 sets of calves as part of warmup
2. DB Side raises super set with DB front raises 3×15 each 25,20,20
3. DB rear raise super set with upright rows 3×15 each @25/60
4. EZ bar curls 3×15 @80,70,70
5. BB Skull crushers on the floor 3×15 @60
6. OH rope extension Superset with Cable rope hammer curls 3×20 each
7. Calf burnout

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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.

Latest posts by Danny Vega (see all)

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