29 Apr Danny Vega – Powerbuilding Week 8 – “Squats” and Closing Day!

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.

It’s closing day. I can’t believe we actually pulled it off. This house thing has been one of the most stressful periods of my life. Today we get our keys, and tonight we celebrate 4 things at Bern’s steak house: My wife’s birthday, my parents’ anniversary, our closing, and the end of the most terrible month ever.

Week 8 OHP

1. 4 sets of calves as part of warmup

2. OHP 45×15, 95×6, 135×5, 165×3, 195×1, 210×3, 220×4, 195×8. Rep prs on my top set and down set

OHP 210×3, 220×4. Was supposed to do 220×3 but I felt good and got another rep. This is a rep PR. #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 28, 2016 at 3:37am PDT

3. Front + side raise 3×8 each @40

4. Reverse pec deck 3×15@130, 140, 145

5. Smith machine JM Press 125×25, 150×20, 165×15

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

7. Plank 3×75 sec

Week 8 Squat

1. Extra long warm up including bike, McGill big 3, hip circle and empty bar. Knee has been sore since last weeks squat so I wanted to be extra thorough.

2. Squat 55×10, 145×8, 235×3, 325×3, 375×1. Stopped there bc my knee has been flaring up and I really want to be able to rep out in 2 weeks. The goal will be something like 415×15 if I’m feeling healthy. Still hit a set of 235×30 after.

"Top" set of squats this morning was my warm up set of 375. Knee is starting to revolt.

A post shared by Danny Vega, M.S. (@dvegatron) on Apr 29, 2016 at 3:41am PDT

In honor of longer Instagram videos I decided to squat 235×30. Still didn't fit it all in the video so I guess it doesn't count does it? #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 29, 2016 at 3:51am PDT

3. 1.5 rep Hack squat 2×10@90, 115

4. Sled dragging x30 min

I feel so strong and motivated but my knee is holding me back. Once I take care of it, it won’t be long before I hit some big numbers.

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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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