16 Mar Danny Vega – Powerbuilding Week 2 – Bench, Pulls, OHP

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’m having a lot of fun right now. This type of training is great. With Everything that’s going on in my life right now, it’s been a great stress reliever. I made my first dietary adjustment. Hopefully I’ll come in a little bit leaner this Saturday.

Bench/Chest Day

Paused bench 45×20, 135×8, 175×5, 225×5, 275×6, 290×6, 305×6, 315×7, 275×11

Bench volume 275×6, 290×6, 305×6, 315×7, 275×11. Body weight is sitting at 228. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #powerlifting #squat #benchpress #deadlift #offseason #meetprep #inzer #powerhousegym #tampa #Powerbuildingexperiment

A post shared by Danny Vega, M.S. (@dvegatron) on Mar 14, 2016 at 3:48am PDT

Incline Bench – 4×6@235

Incline Cable Flyes w tempo reps – 3×10@25

Seated Cable Flyes 2×10@25

1.5 rep dips 2×7

Ab wheel x15,15,10,10

 

Deadlift/Back and bis Day

1. Sumo Deadlift off blocks 135×5, 225×3, 315×6, 365×6, 415×6, 465×6

4×6@315, 365, 415, 465 Sumo off the blocks today bc I suck at sumo and I suck off the blocks. I wanna pull heavier but I'm scaling back bc of my knee. My pull is the least of my worries. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #powerlifting #squat #benchpress #deadlift #offseason #meetprep #inzer #powerhousegym #tampa #Powerbuildingexperiment

A post shared by Danny Vega, M.S. (@dvegatron) on Mar 15, 2016 at 3:55am PDT

2. Lat pulldowns 3×10@200, then drop set 30 reps

3. Chest supported rows 4×10@320

4. T bar row with peak contraction hold 3×10@100, then drop set 30 reps. Then 10 pull-ups

Prefatigued pull ups up to 10 reps from 7 last week. These are humbling after 12 sets of back. #Powerbuildingexperiment

A post shared by Danny Vega, M.S. (@dvegatron) on Mar 15, 2016 at 4:29am PDT

5. Preacher curls 2×10@80, drop set 70,60,50×10 each

6. Hammer curl 3×10@45

7. KB seated twist 3×10 each @22

 

OHP/shoulders and triceps day

1. 4 sets of calves as part of warmup

2. Seated OHP 45×20, 95×8, 135×5, 155×6, 175×6, 195×6, 185×8

We're starting at 5:30am now. @jorgeasaurus is trying to kill me. Seated ohp 4×6@155-195. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #powerlifting #squat #benchpress #deadlift #offseason #meetprep #inzer #powerhousegym #tampa #Powerbuildingexperiment

A post shared by Danny Vega, M.S. (@dvegatron) on Mar 16, 2016 at 3:08am PDT

3. Front + side raise 3×10 each @30

4. Reverse pec deck 3×15@120

5. JM Press 3×15@125,155,175

6. Cable triceps extensions 3×15@85

7. Plank 3×60

8. One arm cable extensions x50 total reps per side