21 Apr Danny Vega – Powerbuilding Week 7 & Announcement

I ran the Gasparilla half marathon on February 26th and the Savage Race in March. I’m currently doing a powerbuilding block with minimum running to keep a good base. My only goal now is to hit 6% bodyfat. Starting point in April was 11.4% on the DXA scan and 12.7% on the bod pod. The 10/20/Life Powerbuilding book should be out in the late spring/early summer.

Wake up call this week. Got my body fat and it’s nowhere near my goal. In fact, I pretty much have to cut it in half to hit 6%. So now you know the goal. 6% or bust. However long it takes. This is my only focus now. I’m going to write an in depth article on the strategies and how I envision getting there. Gonna be a learning process and a tough process for sure. For now, check out my training. Volume is high and I’ve added some hiit type stuff at the end of most of my workouts. Feeling pretty awesome so far but I’m also nowhere near where I want to be so I suspect the suffering is not far away!

Week 7

Day 1
A. Incline bench 10,8,6,4 drop set 6,6,6,6 @195,215,235,245,205+185+155+135

B. DB flat press 10,8, drop set 6,6,6,6 @80, 90,70+65+50+40

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

D. Hammer strength wide grip press 10,8, drop set 6,6,6,6 @130,140, 120+100+70+50

E. DB hammer curl 12,10, drop set 6,6,6,12 @50,55, elbows out drop set 45+35+25+15

F. DB flye w tempo changes 3×15@25,30,30

G. 300m row sprints x5 with 2 min rest

H. 50 push-ups

Day 2
A. SSB squat 475×1, 3×3@355,375,395,

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

C. Lunges 3×15 each at 45, bw set x15

D1. Leg extensions
D2. Leg curls 85 reps of each at 70 lbs

E. Tabata sprints on spinning bike

Day 3
A1. Seated calves 4×20 @100,110,120,130
A2. BB OHP 8,8,6 drop set 8,5,5,5 @165,175,185 155+135+115+95

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

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

D1. Reverse pec deck 15,12,15 @150,165,150
D1. DB shrugs 2×20@95, drop set 10,10,10 @90+80+70

E1. Skull crushers 30,20,12 @50,60,80
E2. Cable rope extensions 2×15@50, drop set 10,10,10,10 @50+40+30+20

F. Burpees x30

Day 4
90 min of zone 2 training

Day 5
A. Deadlift work up to 600×1, then 495×5, 405×5, 315×5, 225×5

B. Pull-ups 3×12

C. Lat pulldown 15,12,10,8 @150,160,170,180

D. Straight arm cable lats 3×15 @70,65,60

E. Closegrip seated row 3×15 @145,160,165

F. Finisher complex x2

10 55lb kb swing
Prowler sprint
1 min rest

10 ab roller
Prowler sprint
1 min rest

10 glute ham
Prowler sprint
2 min rest

Day 6
Arms and abs!!!

Stay tuned for that article.

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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.

Latest posts by Danny Vega (see all)

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