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.

[wa-wps]

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