Danny Vega – Powerbuilding Week 4 – Bench, Pulls

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.


First let’s get down to business, Batman v. Superman was awesome. I’ll write my thoughts in a post later this week. Training is going well. I’m starting to see veins in new places. Strength is holding so far.

Week 4 Bench
1. 4 sets of calves as part of warm up
2. Paused bench 45×20, 135×10, 185×6, 225×3, 285×6, 295×6, 305×6, 315×5, touch and go 315×5. 1-2 min rest between sets. This made it a lot harder.
3. Incline bench 245×6,6,6,7
4. Incline cable flye with tempo changes 3×10@25,30,25
5. Seated cable flye 2×10@25
6. 1.5 rep dips x10, 8
7. Ab wheel x15,15,15,10
8. Uphill walking 20min

Went up on either reps or weight on most of my stuff today so I’m happy with that. Also moved a lot faster to give myself more time to finish with some cardio bc that’s a new wrinkle we threw in.

Week 4 pulls
Extra long warm up. McGill big 3. Did 10×10 sec bird dogs instead of 5 sets and it felt a lot better for pulls

1. Sumo pull hook grip 135×5, 225×3, 315×3, 405×3, 425×3, 445×3, 465×3, 485×6
2. 22 pull ups
3. Chest supported rows 4×8@320,360,380,410
4. Lat pulldowns (squeeze at the bottom) 3×8@180
5. T-bar row with squeeze 2×10@110, drop set 100×5,75×5,50×5,25×10
6. Preacher curl 3×10@90
7. Hammer curl 3×0@50
8. Rowing 500m sprints x2 with 3 min rest 1:29.5, 149.5. Gonna add one more each 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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