10 May Danny Vega – Powerbuilding Week 10 – 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.

Test week. Unfortunately with all the stress in my life right now and the move, my focus is just putting up something decent. So far I’ve done around what I expected…definitely nothing more. I’m ready to switch up and hit the last five weeks of this cut to see how lean I can get.

Right now I’m 225.0. U know it’s getting serious when this is my after dinner picture.

Week 10 bench

1. Bench 45×20, 95×8, 135×6, 185×4, 225×2, 275×1, 325×1, 305×8. Subpar but it is what it is. Learning a lot during this process and I will share what I’ve learned so that others don’t make the same mistakes I have during this process.

2. Incline bench 2×11@235

3. Cable crossover w tempo changes 2×15@25, 1×20@25

4. Seated calf raises 4×15@115, 140, 160, 180, drop set: 10 reps @150, 130, 110, 90

Week 10 Deadlift

1. Deadlift 135×5, 225×3, 315×2, 405×1, 495×13

2. Max pull-ups x23, 10, 7

3. Lat pulldowns 2×10@180

4. Seated row 2×10@200

5. EZ bar curl with tempo changes 2×10@80

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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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