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.


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

The following two tabs change content below.
Avatar photo

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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!