29 Mar Danny Vega – Powerbuilding week 3, It’s not always about the weight on the bar

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.

Sometimes you gotta slow down to speed up. I’ve been a competitive athlete (in the literal sense and at the highest levels) my whole life. I love conquering new challenges. However, my life has gotten more and more hectic the past year and I’m at a point where I want to have more fun, look good, and not train for something. The funny thing is that even then, I’m still training for something. My only goal right now is to reach 6% body fat, no matter how long it takes.

Lately I’ve been playing a lot more with slower tempos, improving my mind/muscle connection and worrying A LOT less about the weight on the bar. It’s been challenging in new ways. I find it hilarious when I have a few hundred lbs on the bar, yet I’m struggling to hit reps. But this is new stimuli that will hopefully lead to cool new results.

This week I am deloading, but last week I began playing with 3 second eccentrics on most movements as well as drop sets on the last sets of most exercises. Time under tension has definitely increased. I should note that I’ve been doing this with Brandon and Dean as well. This week I increased it to 4 seconds.

Here’s what I did last week.

Monday

A. Bench press 45×20, 95×10, 135×6, 4×10,8,6, drop set 6,4,3,2 – 215,225,235,235+225+205+185

B1. DB Incline press 3×10,8, drop set 6,6,6,6 – 70,75,70+60+50+40
B2. EZ bar curls 3×10,8, drop set 6 – 90,100,90+80+60+50

C1. Hammer Strength wide grip machine press 3×12,10, drop set 8,3,3 – 110,120,110+100+90
C2. DB Hammer curl 3×12, 10, drop set 8,4,4 – 50,50,50+40+30

D. Freemotion Low pulley cable flys 3×15 – 4 regular, 1 slow concentric and eccentric, repeat 2 more times -60

Running: Treadmill Intervals. 60 sec on, 30 sec off x10 sets. 8mph @5% incline

Tuesday
A. Squat 45×10, 135×6, 185×5, 4×8,8,6, drop set 6,6,6,6 – 275,315,335,315+275+225+135

B. DB Stiff leg dead lift 3×12,10, drop set 6,6,6 – slow eccentric – 80,90,80+70+60

C1. Leg Extensions x65 total reps -70lbs x30,20,15
C2. Leg Curls x65 total reps -70lbs x30,20,15

D1. Lunges 3×15 each leg – 30 + one more bodyweight trip on last set
D2. Standing Calf raises 3×15 – 70 + 25 bodyweight on last set

Wednesday
A. Seated Calf raises 4×20 -70,90,100,100

B. BB OHP 45×15, 95×5, 4×12,10,8, drop set 6,6,6,6 – 135,145,155,145+125+115+95

C1. DB side raises 3×12,12, drop set 8,8,8,8 – 25,25, 20+15+10+5
C2. DB rear delt raises 3×12,12, drop set 8,8,8,8 – 25,25,20+15+10+5

D1. Reverse pec dec – 3×15,12,10 – squeeze at peak contraction – 145, 155, 165
D2. Shrugs 3×20 – 100,100,90

E1. Skull crushers 3×25,20, 10 – 50,60,80
E2. Rope Extensions 3×15,15, drop set 10,10,10,10 -50,50,50+40+30+20

F. Tate press 3×12@45

Thursday

Airdyne intervals for 20 min

Friday-Sunday we were primitive camping in the Sebastian inlet state park. It was awesome.

I managed to get some intervals in at home on Sunday when we got back.

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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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