Danny Vega – Powerbuilding Week 1 – More training and progress

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.

[wa-wps]

I lost my grandfather this week. He was an amazing man and a great influence on me and the rest of my family. I’ll never forget him cheering me on at all my football games, talking with me about training (he was rock solid at 86), and him always bothering me to stop nasty habits (stop biting your nails! Don’t eat ice!) He was a great man who lived a long and full life. I’m at peace with it and I know he is in heaven with my grandmother. R.I.P. Abu!

Anyway, training and diet. Besides my grandfathers passing, I had a great week of training and diet. As u can see on my cover photo, I’m leaner already. My body is responding well to the diet and training adjustments. I’m 2 lbs lighter than I was last Saturday.

After Monday’s bench/chest, here’s what I did:

Day Two

Deadlift/Back and bis

1. Deadlift 135×5,225×3,315×8,365×8,405×8,455×8

2. Lat pulldowns 4×10@185,205,205,185

3. Chest supported rows 4×10@270,320,320,320

4. T bar row with peak contraction hold 4×10@90. Then 7 pull-ups

5. Preacher curls 2×10@70, drop set 70,50,40×10 each

Day Three

OHP/shoulders and triceps

1. 4 sets of calves as part of warmup

2. Seated OHP 45×10, 95×8, 135×8,155×8,185×8,185×8

3. Front + side raise 3×10 each @30

4. Reverse pec deck 3×15@115

5. JM Press 3×15, 115,145,145

6. Cable triceps extensions 3×15@85

7. Plank 3×60

Day Four

Squat/legs

1. Pre fatigue TKEs 4×25 each

2. Squat 55×10,145×8,235×8,285×8,285×8,285×8,145×8

These all felt easy but I just wanted to keep it light because of my knee

3. Hack squat 3×10 (1.5 reps)@90,140,90

4. Leg press 3×20@270

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.
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