20 May Danny Vega – Powerbuilding Week 10

I ran the Gasparilla half marathon on February 26th and the Savage Race in March. I’m currently doing a powerbuilding block with minimum running to keep a good base. My only goal now is to hit 6% bodyfat. Starting point in April was 11.4% on the DXA scan and 12.7% on the bod pod. The 10/20/Life Powerbuilding book should be out in the late spring/early summer.

Progress Pic!

This was an awesome week. Getting back into my routine, almost caught up at work, training hard, and as I write this (from a lounge chair at the beach on a beautiful Saturday at Fort de Soto), I’m lucky enough that my kids have allowed me some time to write my log.

I was really hungry on Tuesday-Thursday–so I ate a lot more on those days. Thursday I was about 90g over on fat and bout 900 calories more than normal. And Friday morning, the alarm went off at 4:30 am and I decided for the first time in at least a year to sleep in until 6:30. I guess my body needed some extra food and recovery. As a result, this morning I made up Fridays workout and felt awesome. No arms this week.

I’m up to 222 but I’ve also been eating high volume foods like miracle rice and although they are pure fiber, it’s still a 16 oz serving of food in my stomach! Here’s the training for the week.

Week 10

Day 1
A. Bench 6,5,4,4 drop set 6,6,6,6,6 @255,275,295,325 225+205+185+155+135
B. DB incline press 2×8, drop set 6,6,6,6 @100, 80+70+55+45
C. EZ bar curls 10,10, drop set 6,6,6,6,6 @100, 80+70+60+50+40
D. Hammer strength wide grip press 2×10, drop set 6,6,6,6 @140,150, 120+90+70+50
E. DB hammer curl 2×12, drop set 8,8,8,12 @50, elbows out drop set 45+35+25+15
F. Cable flye with tempo changes 2×20@
G. Reverse curl x50@50

Day 2
A. Squat 425×1, 455×1, 495×2, front squat 245×8, 275×6, 315×5, high bar Olympic 225×10 w 5 sec negative
B. DB stiff leg deads 2×12, drop set 6,6,6,6 @110,90+70+60+50

3 sets:
C1. 40 meter prowler sprint @50lb
C2. Glute ham raise x 8 @35lb
2 min rest

5 sets:
D. 40 meter Reverse sled drag x180, 225, 180, 225, 180
1 min rest

Day 3
A1. Seated calves 4×20 @100,110,110,110
A2. BB OHP 6,5,4 drop set 6,6,6,5 @180,190,200×3
B. Cable side raise 12,12,12, drop set 8,8,8,8 @25,30,30, 30+25+20+10
C. DB rear raise 2×15, drop set 8,8,8,8 @25, 25+20+15+10
D. Cable X rear delt 1×20 low, 1×20 high @20
E. DB shrugs 3×12@110
F1. Skull crushers 30,20,15 @50,60,80
F2. Cable rope extensions 1.5 rep! 2×15@40, drop set 8,8,8 @40+30+20
G. Calf burnout 50,50,40,30,20,10 with Closegrip push-ups x25,25,20,15,10,5

Day 4

AM
Zone 2 training:

25 min uphill walk 3mph and 5% incline

20 min of stair master at level 4-5

20 min uphill walk 3mph and 5% incline

15 min of stair master at level 4-5

Day 5
A. Deadlift work up to 575×1, then 425×10
B. Weighted Pull-ups 2×8@35, 35×6, bw x9
C. Closegrip seated row 15,12,10 @150,165,180
D. Straight arm cable lats 3×15 @60
E. Lat pulldown 12,10,8,8 @160,175,185,190
F. Preacher curl drop set 70×25, 50×25
G. Finisher complex x2

8 kb swings @62
Prowler sprint up and back @40
1 min rest

12 ab roller
Prowler sprint up and back @40
1 min rest

8 goblet squats @62
Prowler sprint up and back @40
2 min rest

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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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