Danny Vega – Powerbuilding Week 8 – Bench, Deadlift

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.


Next 3 weeks: cardio is down, carbs are up, and my extra fluff day is gone to help me recover a little better. I’ll be doing a rep test on week 10 to somewhat test my strength after all this dieting and cardio. I feel good and my body is definitely changing. I kind of look the way I do after a water cut, except my muscles are full. The best part is that I’m not even in the final phase of my cut.

Exhibit A

Exhibit A

Thats how I look the morning after a massive cheat meal. So it’s definitely working.

Day One Bench/chest

1. 4 sets of calves as part of warmup

2. Bench 45×20, 135×8, 175×5, 205×3, 235×1, 275×1, 315×1, 340×3, 355×3, 300x

3. Incline bench 255×5, 265×6, 235×8, 225×8-10

4. Incline Cable fly w tempo changes 3×10@30, 35, 30

5. Standing cable crossover w tempo changes 2×15@25

6. Ab wheel 5×12
Day Two Deadlift/back and biceps

1. TKEs 4×25 each, deadlifts 135×5, 225×3, 315×2, 405×1, 495×1, 515×3, 545×3

2. Chest supported rows 270×10, 360×6, 410×6, 410×6, 430×6

3. Lat pulldowns w squeeze 160×10, 180×10, 200×10, 160×12

4. Seated row 3×10@180, 220, 230

5. Hammer curls 3×10@55

6. Preacher curls 3×10@80, drop set for the the final set 80-70-60×7 each

No cardio on days 1-2. Just came in today and did 30 min of uphill walking, 3x500m row sprints with 3 min rest, and 100 stir the pot. That’s right, I came to the gym to do cardio and abs. Who am I?

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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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