Danny Vega – Powerbuilding Week 2 – Squats and Weak points day

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]

Squats/legs Day

Somehow my body slept through my alarm yesterday and I woke up an hour late (5:30am instead of 4:30am). This made me cut my leg day a little short but I made it count!

1. McGill big 3/3 minutes of hip circle/TKEs 3×20 each

2. Squat bar x10, 145×6, 235×6, 3×6@325, 325×15 with a pause on the last rep. I was taking it easy with these squats at 50%, but on my last set it felt like someone took a plate off of each side so I just did 15. Felt really good.

3. 1.5 rep hack squat 3×10@90, 115, 115

4. Reverse sled drags 45 yard trips – 180, 225, 225

Weak points (shoulders and arms) Day

1. 4 sets of calves as part of warm up (operation grow calves)

2. DB side raise supersetted with DB front raise 3×15@25

3. DB rear raise supersetted with EZ bar upright row 3×15@25/70

4. EZ bar curl 3×15 with last 5 reps super slow tempo @70

5. EZ bar rolling tricep extensions 60×25, 70×20,20

6. Band triceps extensions paired with rope cable hammer curls x100 each

7. Calf burnout 50,40,30,20,10

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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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