12 Apr Danny Vega – Powerbuilding Week 6 – Day 1-3

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.

I’m seeing some nice changes this week. Down about 2 lbs and vascularity is coming through a little more. Protein is down to 115g a day! The horror! Plus still intermittent fasting every day and not eating for hours after training. Any other sacred cows y’all would like me to slaughter?

Aaaaaanyway, training. Still doing 3-4 sec eccentrics on most movements.

Day 1

A. Incline bench 15,10,8,6, drop set 6,6,6,6 @155,185,205,225,205+185+155+135

B. DB flat press 10,8, drop set 6,6,6,6 @75,80,70+60+50+40

C. EZ bar curls 10,8, drop set 6,6,6,6 @100,110,80+70+60+50

D. Hammer strength wide grip press 10,8, drop set 8,6,6,8 @120,130,110+90+70+50

E. DB hammer curl 12,10, drop set 6,6,6,6 @50,55, 50+40+30+20

F. Cable flye w tempo changes 3×15@80,80,70

G. Vacuums + 200m row sprints x5 with 2 min rest

H. 50 push-ups

Day 2

A. SSB squat 3×5@335,355,375, 455×1

B. DB stiff leg deads 12,10, drop set 6,6,6,6 @100,110,90+70+60+50

C1. Lunges 3×15 each at 45, bw set x15

C2. Calf raise 15,15,12@110, bw x25

D1. Leg extensions

D2. Leg curls 80 reps of each at 70 lbs

E. Vacuums

Day 3

A1. Seated calves 4×20 @100,110,115,120

A2. BB OHP 10,8,8 drop set 8,8,8,8 @155,165,175, 155+135+115+95

B. DB side raise 12,12, drop set 8,8,8,8 @25,30, 25+20+15+10

C. DB rear raise 12,12, drop set 8,8,8,8 @25,30, 25+20+15+10

D1. Reverse pec deck 15,12,15 @150,165,150

D1. DB shrugs 2×25@90, drop set 10,10,10 @90+80+70

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

E2. Cable rope extensions 2×15@50, drop set 10,10,10,10 @50+40+30+20

F. Burpees x25

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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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