20 Apr Danny Vega – Powerbuilding Week 7 – OHP

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.

Carbs are good. Bodyweight up to 227 which I think will be where it will stay for the next several weeks as I get ready to do a rep test. I think today’s OHP was a rep PR (215×4). PRs while following a hypocaloric diet are hard to come by so I’ll take it.

Last 5 weeks will be an even more bodybuilding-ish approach. Diet AND training. Probably won’t be fun but I’m looking forward to seeing what my body is capable of.

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

2. OHP 45×15, 95×10, 135×4, 185×4, 205×4, 215×4, 195×6

3. Front + side raise 3×10 each @30, 35, 40

4. Reverse pec deck 3×15@130

5. Smith machine JM Press 115×25, 145×20, 160×15

6. Cable triceps extensions w mid rep pause 3×15

7. Plank 3×75 sec

8. 500m row x5 sets with 3:30 rest. 1:44, 1:44, 1:44, 1:44, 1:42

Videos/pics below:

OHP 3×4@185, 205, 215. Grinder on that last set. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #powerlifting #squat #benchpress #deadlift #offseason #meetprep #inzer #powerhousegym #tampa #Powerbuildingexperiment

A post shared by Danny Vega, M.S. (@dvegatron) on Apr 20, 2016 at 3:24am PDT

Down set 195×6. #1020life #tentwentylife #powerrackstrength #teampowerrackstrength #teamPRS #jackedandbeautiful #powerlifting #squat #benchpress #deadlift #offseason #meetprep #inzer #powerhousegym #tampa #Powerbuildingexperiment #ohp

A post shared by Danny Vega, M.S. (@dvegatron) on Apr 20, 2016 at 3:29am PDT

Hey dog I heard you like rowing so I threw in some rows to put on your rows while you row. 5x500m with 3:30 rest. All under 1:45. Rested more than usual…next week will do these again with less rest. #1020life #powerrackstrength #Powerbuildingexperiment #rowing #concept2 #fatboycardio

A post shared by Danny Vega, M.S. (@dvegatron) on Apr 20, 2016 at 4:53am PDT

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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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