26 Jun Danny Vega – Powerbuilding Week 15

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 buase. 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.

Last week was an awesome week. I hit a good stride with the diet and training went great. Everything is relatively light but we are moving extremely fast and conditioning is improving for sure. We’re also doing sauna after training. The benefits of the sauna are something that I will definitely be covering soon on our podcast, along with a lot of other experiments I’ve run on myself in the last year. I will also cover some of the research on it and how each experiment has affected me personally.

For a more in depth look at all of these tools, you can pick up the powerbuilding book when we release it. It will be sometime later this year. We all (Brian, Tucker and I) have a ton going on and don’t want to rush anything.

So on week 1, I went from 224.8 to 222.6. On week 2 I got down to 221.6 by Friday. This morning I was 223.8 because for some reason I drank a ton of water yesterday and my body wasn’t letting go of it. That should subside over the next couple of days but I would like to possibly get under 220 by the weekend and I am confident I will. Even with the extra couple of lbs of water, I can see a difference from last week to this week.

What’s gonna help this even more is that my wife and I agreed, no eating out this week so there won’t be any unknown variables. You really have to do this if you’re trying to get past a certain point of leanness. Anyway, this week is Deload week so you won’t see any logs until next week.

6/18 measurements
Neck 18
Chest 46
Arms 18.25
Hips 41
Waist 36.5
Thighs 26.25
Calves 16

Day One
Bench/chest
20 min stairmaster warmup
A. Bench 4×6, 90 sec rest @265
B1. Incline DB bench 3×6 @85,90,95
B2. Seated Cable flye 3×15 each w tempo changes @90
B3. 1-leg DB calf raise 3×20 each, 60 sec rest between supersets @20
C1. Dips 3×15 then 5 after last set
C2. Stir the pot 3×30 then 10 after last set
C2. Standing calf raise 3×30 reps then 10 after last set, 60 sec rest between super sets
20 min of sauna

Day Two
Deadlift/back and biceps
20 min stairmaster warmup
A. Deadlift 4×6, 90 sec rest @435
B1. Hammer strength Chest supported rows 4×10 @230,270,270
B2. Lat pulldowns 2×10, NOS set on 3rd set @160, 145+130+115+100×6
B3. Seated calf raise 3×20,20,30@100
C1. Double arm dumbbell row 3×10 no thumbs! focus on the rhomboids/mid traps and hold at peak contraction for 1-2 seconds on each rep. 60 sec rest between supersets @55
C2. Hammer curls 3×8 @45
C3. Preacher curls 2×10, NOS set on 3rd set @75,75,65×8+45×8+25×14
D1. Incline leg raises with declining negatives 1×10 from 10-1 sec, decline sit-ups with declining negatives 1×10 from 10-1 sec
D2. Pull-ups 1×10
20 min of sauna

Day Three
OHP/shoulders and triceps
20 min stairmaster warmup
A. Seated OHP 4×6, 90 sec rest @165
B1. Front + side raise 3×10 each @25
B2. DB rear raise 3×15 w squeeze no thumbs @20
B3. Seated calf raise 3×20,20,30@100, 60 sec rest between supersets
C1. Smith machine JM Press 3×15,15,20 @135
C2. Cable triceps extensions 3×15,15,20 (one week mid Rep 1 sec pause then flair, one week x1.5 reps) @50
C3. Standing calf raise 3×30,30,40
D1. Plank 3×60 sec
D2. Push-ups 100 total reps
20 min sauna

Day Four
20 min stairmaster – 51 floors (one more than last week at same heart rate)
Tabata cycling on spin bike
20 min uphill walk 3mph, 5-7% incline – 1 mile total
Tabata rowing – 6 9kcal, 921 meters total (beat last week’s 905 meters)
20 min stairmaster – 41 floors
20 min sauna

Day Five
Squat/legs
10 min stairmaster warmup
A. Squat 4×6, 90 sec rest @365
B1. KB Goblet Squat 3×10 @80
B2. Hack squat 3×15 @90
B3. Weighted standing calf raise 3×20 @90
C1. BB RDL 3×6,6,8 @245
C2. Reverse sled drags 3 trips @200
D1. GHR 3×8 @25
D2. Reverse sled drags 3 trips @200
E1. Seated calf raise 2×25 @90, second set drop to 45 and do 25 more
E2. Reverse sled drags 2 trips @200
20 min sauna

Day Six
Weak point (Shoulders, arms and calves)
2×25 push-ups
A1. Cable side raise 3×25 @15
A2. EZ bar curls 3×25 @50,60,60
A3. 1-leg calf raise 3×25
B1. Cable triceps extension 3×25 @55
B2. Upright rows 3×25 @60
B3. Calf burnout x50,40,30,20,10
C1. Cable front raise 3×20 @20
C2. BB Skull crushers 3×25 @60
C3. Seated calf raise 3×20 @90
D1. Cable rear raise 3×20 @
D2. Cable rope hammer curls 3×25 @50
D3. Calf burnout x40,30,20,10
E. 2×25 push-ups
F. Ab roller 50 reps in 3 sets
G. Handstand walks

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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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