Danny Vega – Powerbuilding Week 5 – OHP, Squats, Fluff and Buff

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.


I’m ready for this week to be over. Luckily we got an extension on our closing date so we are one step closer to getting our house.

Last night I fell off the wagon HARD. After dinner we met up with a group of friends from church at their house. I blacked out. Several chips with salsa, and 5 Costco cookies later, you’d think I was done. Nope. Picked up a whopper combo on the way home.

To say that this morning’s workout sucked is a huge understatement. I felt like death. Just ready for this week to be over.

OHP day
1. 4 sets of calves as part of warm up
2. Standing OHP 45×20, 95×8, 145×3, 155×5, 175×5, 195×5, 205×6
3. DB lateral raise + front raise 3×8 each @35, 1×12 each @25
4. JM press 135×20, 155×20, drop set 165×10–145×10–95×10
5. Reverse pec deck 3×20@115
6. Rope extensions 3×15 supersetted with planks 3×75 sec
7. Uphill walking 25 min

Squat day
Loooooong warm up
1. Squat 55×10, 145×6, 235×3, 285×2, 335×5, 355×7, 375×5, 375×15
2. Hack squat 1.5 reps 2×10@90, 120
3. Ghr bw+25lbs x8,8,12
4. Eleventy billion minutes of sled dragging

Fluff and buff
1. 4 sets of calves as part of warm up
2. Machine lateral raise 4×20
3. DB rear raise 3×15@25 supersetted with ez bar upright row 3×20@70
4. One arm band extensions 3×20 supersetted with DB concentration curls 3×20@30
5. Calf burnout 50-40-30-20-10

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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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