Danny Vega – Powerbuilding Week 9 – Day 4-6

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.


I can honestly say I’ve earned a day off this week. I came back to work and had 3 surgeries this week, 3 lunch meetings, 2 days with my manager, a conference call, 2 podcast recordings, and for some reason I really felt like pushing it this week in the gym. This is not a typical training week; I added things because I felt extra energy (I guess from being rested). Next week we will reel it back but I am proud of this week’s work.

Side note: blood flow restriction training is awesome and I plan on doing it 2x a month on arm days. And I don’t think I’ll ever train calves without them again.

Side note 2: ketones are up this week on my blood meter and breath meter as well. Longer fasts, lower protein, these are all contributing factors and honestly I think this elevation in ketones is what gave me the extra energy. I’m also sleeping less which is an anecdotal side effect of ketosis. My body just needs less sleep to recover. I avg around 6-6.5 hours a night.

Day 4

10 min walk at 3mph, 5% incline

4x250m row sprint with 2 min rest

10 min walk at 3mph, 5% incline

Tabata cycling on the spin bike

10 min walk at 3mph, 5% incline

Ab roller 4×10

10 min walk at 3mph, 5% incline

Day 5
A. Deadlift work up to 545×2, then 405×15
B. Weighted Pull-ups 3×8@25, BW x15
C. Lat pulldown 15,12,10,8 @150,160,170,180
D. Straight arm cable lats 3×15 @60
E. Closegrip seated row 3×15 @150,165,165
F. Finisher complex x2

10 55lb kb swing
Prowler sprint up and back @50
1 min rest

10 ab roller
Prowler sprint up and back @50
1 min rest

10 goblet squats @55
Prowler sprint up and back @50
2 min rest

Day 6

1 leg Calf burnout with BFR bands 25,20,15,10

500 reps of arms with straight weight

A1. Cable Triceps pushdowns 4×15 @70
A2. Cable curls, closegrip reverse, widegrip reverse, widegrip cable curls 4×15 @85,75,75,85
B1. Preacher curls (reverse, regular, reverse, regular) 4×15 @50,60,50,60
B2. Skull crushers 4×15 @70,80,80,80
C1. Tate press 4×15 @40,45,40,40
C2. Incline DB curls 4×15 @25,25,20,20
D. Hammer strength incline press (lower seat, tuck elbows) 4×15 @110,
E. DB hammer curls (simultaneous) 4×20

250 reps with BFR bands using 50-60% of straight weight sets

A1. Cable Triceps pushdowns 2×15 @50,60
A2. Cable curls, closegrip reverse, widegrip reverse, widegrip cable curls 2×15 @50,60
B1. Preacher curls reverse, regular 2×15 @40
B2. Skull crushers 2×15 @50,60
C1. Tate press 2×15 @35,30
C2. Incline DB curls 2×15 @15
D. Closegrip push-ups 2×15
E. DB hammer curls (simultaneous) 2×20 @25

2 leg calf burnout with BFR bands


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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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