21 Mar Danny Vega – Powerbuilding Week 2 Catch Up, Savage Race & Some Tweaks

I just ran the Gasparilla half marathon on February 26th. I’m currently doing a 3 month powerbuilding block, with minimum running to keep a good base. I’m running the Savage Race in March for fun. The 10/20/Life Powerbuilding book should be out in the late spring/early summer.

Oh hey, what’s up

Let me start with something I’ve been thinking about recently–why don’t people question things anymore? Why do they just accept the dogma they are told in so many areas of life (which, by the way, happens to be wrong much of the time)?

How hard is it to just try something different out and test if it holds true–at least for you as an individual? I actually love doing this. It’s a fun process.

When it comes to nutrition, there is so much outdated crap out there that people just accept. “You need your protein bro. Don’t forget the post workout window. Carbs are the only way to improve performance and build muscle.”

Lately I’ve been pushing the envelope with personal experimentation and I’m learning a lot about myself. I train fasted at 6am. My workouts feel awesome. I continue my fast until 12pm, and at that point if I’m hungry I start my feeding window which is 12-7pm. If I’m still not hungry, I eat from 5-8pm. Guess what? I’m looking and feeling better. All I had to do was try it out. This morning I squatted and did drop sets, a ton of volume with lunges and other crap. It’s lunch time and I’m having an iced coffee with mct oil powder. I feel like superman. Don’t knock it unless you try it.

By the way, have you seen Brandon Crabill lately?! Holy crap, he’s a monster. His progress is astounding?! Did I mention we’re prepping him for his show 100% keto?!

Ok rant over. On to training. Switched it up a little last week to accommodate for savage race. It was a lot of fun, but I did it slow because I was waiting on my wife and her uncle to keep up. Great experience and we will do it again next year but this time with the boys (they have a kids event too). So here’s my training and then I’ll outline a few tweaks I’ve made going forward.

Thursday
A. Standing OHP 45×15, 95×5, 4×15,12,10,8 – 125,135,145,155

B1. DB side raises 3×12 – 25,30,25
B2. DB rear delt raises 3×12 – 25,30,25

C1. Reverse pec dec – 3×15,12,10 – squeeze at peak contraction – 145, 155,165
C2. Shrugs 3×20 – 100

D1. Skull crushers 3×25,20,15 – 50,60,80
D2. Rope Extensions 3×15-55,55,50

Run: 4×400 with 3 min rest

Friday

A. Deadlift: 135×5, 225×3, 315×1, 4×4@405,425,445,465

B. Wide grip Lat pulldown 4×15,12,10,10 (light/pre-fatigue) – 115,130,145,160

C. BB rows off blocks 5×12,10,8,6,6 – 205,215,225,245,255

D. Single arm cable pulldown 3×10 – Slow eccentric – 70

Saturday

Savage race

Week 3: moving forward, 3 second negatives on all movements with an explosive concentric and a drop set on all of my last sets. BRUTALLY AWESOME. I’ll show some examples later this week.

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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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