11 Mar Danny Vega – Powerbuilding Week 1 – 2nd half of week + Progress Pics

I just ran the Gasparilla half marathon on February 26th. I’m currently doing a 3 month powerbuilding block, with minimum running to keep a good base. I’m running the Savage Race in March for fun. The 10/20/Life Powerbuilding book should be out in the late spring/early summer.

WEEK 1
*RPE 5-6

This first week was brutal, and that was even with me going light on everything. I really do love the soreness, though. I’m still not sure about the running volume. It’s going to be a learning process. That’s a new variable I didn’t have last year.

The good news is that I’m starting this year’s powerbuilding phase MUCH leaner than last year. I was extremely lean after 12 weeks last year. I think I can pass that about 2/3 of the way this year. The goal is to reach comic book superhero levels. Here’s a comparison for you:

Last year after 12th week

This year after the 1st week

Wednesday
Morning Recovery run. 5 min walking warm-up, 5 min walking cooldown. 3 miles In 27:03

Thursday
A. Seated Calf raises 4×20 -70,90,100,100

B. BB Seated shoulder press 45×15, 95×5, 4×15,12,10,8 – 115,125,135,145

C1. DB side raises 3×12 – 25
C2. DB rear delt raises 3×12 – 25

D1. Reverse pec dec – 3×15,12,10 – squeeze at peak contraction – 130, 145, 155
D2. Shrugs 3×20 – 100, 100, 90

E1. Skull crushers 3×25,20, 10 – 40,50,75
E2. Rope Extensions 3×15-50,55,50

Friday

A. Deadlift week 1: 135×5, 225×3, 315×1, 4×5@385,405,425,445

B. Wide grip Lat pulldown 4×15,12,10,10 (light/pre-fatigue) – 100,115,130,145

C. Fat grip Pull-ups various grips 3×8

D. BB pendlay rows 5×15,12,10,8,6 – 185,205,215,225,235.

E. Single arm cable pulldown 3×15,10,8 – Slow eccentric – 100

Run: Week 1: 800m x2 with 3 min rest. 3:12, 3:16
Saturday

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

B1. Cable bar pushdown 3×12
B2. Preacher curl 3×12,10,8

C1. Cable rope OH ext 3×15,12,10
C2. Machine curls 3×15,12,10

D1. Tate Press 3×12
D2. Incline DB curls 3×12 – slow eccentric

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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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