10 May Danny Vega – Powerbuilding Week 9 – Day 1-3/Progress pics

I ran the Gasparilla half marathon on February 26th and the Savage Race in March. I’m currently doing a powerbuilding block with minimum running to keep a good base. My only goal now is to hit 6% bodyfat. Starting point in April was 11.4% on the DXA scan and 12.7% on the bod pod. The 10/20/Life Powerbuilding book should be out in the late spring/early summer.

First for the fun part. I lost 4lbs over the last two weeks of vacation. We did not cheat once. We stayed active and both my wife and I look visibly leaner.

The key is to take the pic right after you get out of the sauna.

This is awesome considering we were out of our routine. Now we’re gonna turn it up even more. We both have some specific body fat goals and were well on our way. I’m the type of person who sees some progress and it makes me turn it up 10x more. So focused.

This week I have played around with a few different movements, gone a little heavier on some stuff, invented some new supersets and conditioning finishers, and it’s been fun. This is actually how my wife trains every week and I guess she’s rubbed off on me. She’s all about the intuitive training and intuitive eating. I’m more of a stick to the plan kind of guy but I’m getting a little more flexible.

Heres days 1-3.

Week 9

Day 1
A. Bench 8,6,4,4 drop set 8,6,5,6 @245,265,285,315 225+205+185+155
B. DB incline press 2×8, drop set 6,5,5,6 @95, 80+70+60+45
C. EZ bar curls 10,10, drop set 6,6,6,6 @100,80+70+60+50
D. Hammer strength wide grip press 2×10, drop set 6,6,4,5 @130,140, 120+100+70+50
E. DB hammer curl 2×10, drop set 6,6,6,12 @50, elbows out drop set 45+35+25+15
F. DB flye w tempo changes 2×20@25
G. Reverse curl x50

Day 2
A. Squat 405×1, 455×1, 505×1, front squat 225×10, 245×8, 275×6
B. DB stiff leg deads 12,10, drop set 6,6,6,6 @100,110,90+70+60+50

3 sets:
C1. 40 meter prowler sprint x empty, 50lb, 70lb
C2. Glute ham raise x BW, 25lb, 35lb

4 sets:
D. 40 meter Reverse sled drag x180, 225, 225, 180
1 min rest

Day 3
A1. Seated calves 4×20 @100,110,120,130
A2. BB OHP 8,6,5 drop set 6,6,6,5 @175,185,190, 155+135+115+95
B. Cable side raise 12,12, drop set 8,8,8,8 @30,35, 30+25+20+10
C. DB rear raise 12,12, drop set 8,8,8,8 @30,25, 25+20+15+10
D. Cable X rear delt 3×15 @20,25,20
E. DB shrugs 3×20@90
F1. Skull crushers 30,20,12 @50,60,80
F2. Cable rope extensions 1.5 rep! 2×15@40, drop set 8,8,8 @40+30+20
G. Calf burnout 50,40,30,20,10 with Closegrip push-ups x25,20,15,10,5

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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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