Danny Vega – Powerbuilding week 3 – Deload squats/fluff and buff

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]

Deload Squats
McGill big 3, hip circle, TKEs 3×25 per leg

1. Squat 55×10, 145×6, 235×4, 325×2,2,2,2,20. On the last set, I decided to do as many as I felt comfortable doing. 20 was the magic number and it felt great.

2. KB goblets paired with KB swings 2×10 each at 71lbs

3. A LOT of sled dragging. 30 min worth

Deload Fluff say (shoulders/arms)

Power went out this morning at 1am and I was tossing and turning til 5am. No light, no way to toast my frozen Ezekiel bread or anything so I took in a bunch of liquid carbs and caffeine and take it out on my workout. Did some shoulders and completed the 1000 rep arm workout in entirety for the first time. It was a marathon.

1. 4 sets of calves as part of warmup
2. Machine lateral raise 4×20
3. Ez bar curls 5×20
4. Straight bar cable extensions 5×20
5. Cable curls 5×20
6. Overhead cable extensions 5×20
7. Hammer curls 5×20
8. Ez bar rolling triceps extensions 5×20
9. Seated ez bar curls 5×20
10. DB kickbacks 5×20
11. Ez bar reverse curls 5×20
12. Bench dips 5×20

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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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