12 Apr Danny Vega – Powerbuilding Week 6 – Deload 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]

If you don’t know about the great hamstring incident of 2016, chances are you wont find out for years. It’s classified. But scholars say that it will go down as one of the greatest feats of showmanship in the history of powerlifting. The keen…the cunning…the INSTINCK! One day you will find out, that day is not today.

But I can tell you about my training, in short, my conditioning is up, I’m still feeling strong, and I’m leaning out. Tipped the scale at 224.6 this morning.

Deload bench
1. 4 sets of calves as part of warm up
2. Bench 45×20, 85×50, 135×10, 185×5, 5×2@225
3. Incline bench 3×8@225
4. Incline cable flye with tempo changes 2×15@20
5. Seated cable flye 2×15
6. Ab wheel 3×20
7. 30 min uphill walking

Deload pulls
1. Conventional + sumo form pulls 135×3,3, 225×2,2, 315×2,2, 5 singles each @375
2. Pull ups 25 (pr), 10, 10, 10, 8, 7. 70 total reps. 7 more than last week and it felt easier.
3. Mag grip lat pulldowns w squeeze at the bottom 2×10@140
4. DB rows 2×10@100
5. Hammer curl 2×10@45
6. Preacher curl w tempo changes 2×10@70
7. 500m row 4 sets w 3 min rest: 1:48, 1:47, 1:46, 1:42