07 Mar Danny Vega – Powerbuilding Week 1 – Benching & Squatting

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.

Powerbuilding for the next 3 months. Spring is the perfect time for this. This year, I’m tweaking the programming a bit from last year to include some running. I have an obstacle race coming up, plus I want to keep a good aerobic base. This year I have many goals, and I will hit them one at a time. I want to prove that I can do anything as a ketogenic athlete. I already ran the half marathon. Next up is powerbuilding, followed by something involving METCONS in September (no big secret there), followed by Tough Mudder in October, followed by Gasparilla again next February (I’ll be doing a different challenge than a 1/2 marathon. The michelob ultra challenge is a 15k race on day one plus an 8k race on day two). And after that, goals will switch up again to some more strength based endeavors. I’m excited for all of it. For now, it’s light on week one bc my lifting work capacity is crap right now.

WEEK 1
*RPE 5-6

Monday
A. Bench press 45×20, 95×10, 135×6, 5×15,12,10,8,6 – 195,215,225,235,235

B1. DB Incline press 3×12,10,8 – 70,75,70
B2. EZ bar curls 3×12,10,8 – 70,80,90

C1. Hammer Strength wide grip machine press 3×12,10,8 – 90,90,100
C2. DB Hammer curl 3×12, 10, 8 – 40,45,50

D. Freemotion Low pulley cable flys 3×15 – 4 regular, 1 slow concentric and eccentric, repeat 2 more times -80, 70, 60

Running: Treadmill Intervals. Week 1: 30 sec on, 60 sec off x10 sets (15 min total)
Tuesday
A. Squat 45×10, 135×6, 185×5, 4×12,10,8,6 – 245,275,315,345

B. DB Stiff leg dead lift 3×12,10,8 – slow eccentric – 65,75,85

C1. Leg Extensions x50 total reps -80lbs x30,20
C2. Leg Curls x50 total reps -80lbs x30,20

D1. Lunges 3×15 each leg – 25
D2. Standing Calf raises 3×15 – 70

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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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