11 Apr Danny Vega – Powerbuilding Week 5 – Day 3-6

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.

Here’s some progress. I shaved my body on a whim and uncovered two bruises on my abs. Apparently I strained them doing standing ab roller. No biggie though. Feeling better already. Bodyweight is at 223. My current body fat according to the DXA scan is 11.4. I look leaner than that bc my fat is distributed evenly. So I can’t imagine what I’ll look like at 6%.

Last week’s training was great. I want to push the weight up on the lower body. Been conservative for obvious reasons. But so far I feel great.

Day 3

A1. Seated calves 4×20@90,100,110,115

A2. BB OHP 12,10,8, drop set 6,6,6,12 @145,255,165,145+125+95+85

B. DB side raise 12,12 drop set 8,8,8,8 @25,25,25+20+15+10

C. DB rear raise 12,12 drop set 8,8,8,8 @25,25,25+20+15+10

D1. Reverse pec dec 15,22,15@145,160,145

D2. Shrugs 2×25@90, drop set 90×15,80×10,70×10

E1. Skull crushers 30,20,10@50,60,80

E2. Rope extensions 2×15@50, drop set 8,8,8,8 @50+40+30+20

F. 50 push-ups

Day 4

Zone 2 training uphill walk x80 min

Day 5

A. Deadlift 3×3@425,445,465

B. Wide grip lat pulldown 15,12,10,15 @135,150,165,140

C. Pull-up 3×8, 1×12 w straps

D. CS row 12,10,8 drop set 6,6,6,6 @270,300,320, 320+270+180+90

E. Single arm last pulls 3×12@70, drop set 70,55,40 for 8 reps each

Saturday

Arms with the wife. We switch it up every weekend. It’s been fun to train with her. And watch her. I’m a lucky man.

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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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