Danny Vega – Powerbuilding Week 4 – OHP and Squats

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]

Hit a new milestone this morning. Weighed in at 225.6. I feel really good too. Everything feels light, and my conditioning is way up.

OHP day
1. 4 sets of calves as part of warm up
2. Standing OHP 45×20, 95×12, 145×6, 165×6, 185×6,6,7 (1-2 min rest between sets)
3. DB side raise + front raise 3×10 each @30,35,30
4. Smith machine JM press 135×15, 165×15, drop set 165×10, 135×10
5. Bent over rope extension 42.5×20, 47.5×15, 52.5×20
6. Plank 3×70 sec
7. Uphill walking x20 min

Squat day
McGill big 3, hip circle, TKE 3×25
1. Squat 55×10, 145×5, 235×3, 325×1, 4×6@355, 1×15@355
2. Hack squat 1.5 reps 2×10@90,110
3. GHR weighted 3×8@25
4. KB swings + reverse sled drags a lot of sets and a lot of reps. This was my cardio for the day.

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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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