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.

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

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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.

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