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.
[wa-wps]
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:
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