Danny Vega – Powerbuilding Week 5 – 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.

[wa-wps]

Rough week so far. Trying to close on our house and the builder is being difficult. We’re all a little stressed right now. Prayers and positive vibes are appreciated.

I’m just tired and luckily I have the gym as my therapy. Last two training days have been ok. Volume up, rest down, I shouldn’t be surprised that my bench didn’t fly up yesterday as usual, but different goals right now and they outweigh overall strength. My conditioning is through the roof so that’s great.

Bench day
1. 4 sets of calves as part of warm up
2. Paused bench 45×20, 135×8, 175×6, 225×3, 4×5@285,305,320,335, down set 225×20
3. Incline bench 2×6@245, 225×10 , 185×12 (misloaded. Was supposed to be 225. Just cut it off after this)
4. Incline cable flye w tempo changes 3×10@30
5. Seated cable flye 2×10
6. 1.5 rep dips X11,9
7. Ab wheel 4×15
8. Uphill walk 20 min (bumped up the speed)

Bench top set ^

Down set ^

Deadlift day
1. Conventional pulls 135×5, 225×3, 315×2, 405×1, 435×5, 455×5, 475×5, 505×5
2. Pull ups 23 (PR), 12, 8, 7, 6, 7. 63 total. Gonna work on adding to this total weekly
3. Chest supported row 270×12, 320×12, drop set 280×8, 230×12
4. Mag grip pulldowns 2×10@160
5. Preacher curl 90×10, 80×12, 80x
6. DB hammer curl 3×10@50
7. 500 m row with 3 min rest 1:48, 1:47, 1:42. Will add another set next week.

On a positive note, the Vegas are getting ripped. Maura has made some booty gains and I am not mad. At all.

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I was also extra veiny after my scheduled cheat meal this weekend.

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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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