Danny Vega – Powerbuilding Week 7 – Squats, Fluff & Buff

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.


Sometimes you make an adjustment (like increasing the carbs by 40 a day) and you end up getting leaner. It’s happened to me before and I’m not quite sure how, but some how I’m eating more calories and I’ve lost a pound or two. Same thing with Maura. Tucker sends us weekly adjustments and we follow them. I guess you could say it’s working.


Last two days have been good overall. Hit 415×12 pretty easily yesterday. Knee is sore today which I hate. I’m gonna definitely get PRP soon. I’ve heard nothing but great things about it.

Week 7 Squat
Long warm up
1. Squat 55×10, 145×5, 195×3, 235×3, 325×1, 365×4, 395×4, 415×12
2. KB goblet squats 3×10@53
3. GHR 3×10@25
4. Sled dragging: put the timer on for 30 minutes and started dragging. Started with 4 plates and loaded it to the top and then back down to 4 plates
Week 7 Fluff and buff
1. Machine lateral raise 5×15
2. Seated face pulls 3×15@85-100
3. Pull-ups x10, 10, 10, 8, 8, 7, 6, 6. 90 sec rest. I’m getting better at these than I was when I was a crossfitter
4. 1-arm cable extensions 3×25 each @50, 60, 70
5. EZ bar curls w tempo changes 3×15@70
6. Paused skull crushers 3×20-25

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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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