Danny Vega – Powerbuilding Week 11 – Making Progress

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.


What a week! I’m really excited to Deload next week. I’ve pushed it as hard as I need to and it’s paid off. I think I’m really starting to make some progress. Here are some progress pics from this week:

My legs are visibly leaner. My waist is leaner in the evenings and I hit 219.2 this morning. My goal is to not let myself creep back up anymore. This weekend there will be no refeed. I have to keep this momentum going. June 5th is my next bod pod and I’m hoping for something around 10%. I was at 12% on April 19th. Shoot, 2% every 7 weeks would be fantastic. Let’s see. I have a feeling it’s gonna get harder once I’m in the single digits.

The plan going forward is to Deload next week and then I’m switching to another template…last year’s iteration of powerbuilding that Tucker and I wrote out. I think it’s just time for a little switch up!

Other than that, we started adding 2 pm low intensity cardio sessions on Monday and Wednesday and I will keep those. May have to add 1 more in the future. Here’s the training for this week:

Day 1

A. Incline bench with 4 sec negative 3×15@185, drop set 8,8,8 @175+155+135
B. DB flat press 8, 10, drop set 6,6,6,6 @105, 95, 80+70+55+45
C. EZ bar preacher curls 10,10, drop set 8,8,8,8,16 @90, 75+65+55+45+35
D. Hammer strength wide grip press 3×10 @140,180,200
E. DB hammer curl 2×12, drop set 8,8,8,12 @50, 55, elbows out drop set 50+40+30+20
F. Cable flye with tempo changes 2×20@70
G. Reverse curl x50@50

50 min of zone 2 training
25 min stair master on level 4
25 min uphill walk 3mph, 5-7% incline

Day 2
A. SSB Squat 3×3@425, 335×10
B. Front squat 3×5@265,295,325×5
C. DB stiff leg deads 3×15@90,100

10 sets:
D. 40 meter Reverse sled drag x135, 180, 225, 180, 225, 180, 225, 180, 225, 180
1 min rest

Day 3

A1. Seated calves 4×25 @90
A2. BB OHP 3×4 drop set 6,6,6,6 @185,195,200-205, 145+125+105+85
B. Cable side raise 3×15, drop set 8,8,9 @25, 25+20+10
C. DB rear raise 2×15, drop set 8,8,8,12 @25, 25+20+15+10
D. DB shrugs 2×15@100
E1. Skull crushers 30,20,15 @50,60,80
E2. Cable rope extensions 1.5 rep! 2×15@40, drop set 8,8,9 @40+30+20
G. Calf burnout 50,50,40,30,20,10 with Closegrip push-ups x25,25,20,15,10,5

60 min of zone 2 training

40 min stair master at level 3-4 102 floors
20 min uphill walk at 3mph, 5-7% incline

Day 4
Zone 2 training:

20 min uphill walk 3.2mph and 5% incline

20 min of stair master at level 4

20 min uphill walk 3mph and 5% incline

20 min of stair master at level 4

Day 5
A. Deadlift 525×3, 455×10
B. Weighted Pull-ups @45lb x6,6,10
C. Lat pulldown 20,12,10,8 @140,160,170,180
D. Closegrip seated row 20,15,12 @140,150,165
E. Finisher complex

10 kb swings @62
Prowler sprint up and back @40
10 ab roller1
1 min rest

10 kb swings @62
Prowler sprint up and back @40
10 ab roller1
1 min rest

10 back ext @62
Prowler sprint up and back @40
10 ab roller
1 min rest

10 goblet squats @62
Prowler sprint up and back @40
10 ab roller

1000 rep arm workout
Calf burnout with BFR straps

Incline leg raise 2-3×10 with descending negatives starting at 10 sec

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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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