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

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

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

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

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

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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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