19 Apr Danny Vega – Powerbuilding Week 7 – Fluff, Bench, Pull

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]

Update: after a few weeks of me suffering, Tucker brought my carbs back up for the next 3 weeks. The goal right now is not so much getting any leaner–just filling out my muscles a little better.

Also, bench is down a little bit but on my down set, my reps stayed the same as it was when I was 240+, so my endurance is up. It’s easy to pinpoint why this is happening. One–I was 244 in December. 238 when I started this in February. So I’m down in weight. But also, 2 extra upper body days focusing on arms and shoulders is cutting into recovery for max strength. But that’s not the goal right now anyway.

Here’s a quick catch up:

Day Five Fluff and buff (Shoulders and arms)
1. 4 sets of calves as part of warmup

2. DB side raise 5×70 reps pre-fatigue, DB Side raises super set with DB front raises 3×15 each @25

3. DB rear raise @25 super set with upright rows @70 3×15 each

4. EZ bar curls w tempo changes 30×50 reps pre fatigue, 3×15 @70

5. BB Skull crushers on the floor 30×50 reps pre fatigue, 3×15 @70

6. OH rope extension Superset with Cable rope hammer curls 2×20 each

7. Stir the pot x100

8. 2×500 m row w/ 3 min rest, 20 min weighted uphill walk

Week 7 Bench
1. 4 sets of calves as part of warmup

2. Bench 45×20, 135×8, 185×5, 225×3, 275×1, 315×4, 330×4, 345×3, down set 300×9

3. Incline bench 2×6@245, 1×8@235, 1×8@225

4. Cable crossover w tempo changes 3×10 @30

5. 1.5 rep Dips 3×10

6. Stir the pot x100

7. Uphill walk x20 min

Week 7 Deadlift
1. Long warm up including McGill big 3, hip circle, TKEs etc

Deadlifts 3×4@485, 505, 535

2. Sumo 365×3, 405×3, 435×3

3. Chest supported rows 4×10@270, . Did these last bc the machine was taken. Was much harder

4. Lat pulldowns w squeeze 3×10@160, 180, 180

5. Double arm dumbbell row 3×10@70, 75, 75 – focus on the rhomboids/mid traps and hold at peak contraction for 1-2 seconds on each rep

6. Hammer curls 3×10@55

7. Preacher curls 3×10@70 – Drop set for the preacher curls on the final set 70×80, 60×8, 50×8