04 May Danny Vega – Powerbuilding week 9 – Deload bench, pulls

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.

Week 9 Deload

Bench
1. 4 sets of calves as part of warm up
2. DB bench pre fatigue set 35×60, 4×10@70, 80, 100, 100
3. DB incline bench 3×10@80
4. DB incline flye 2×25@25, 30
5. Push-ups 2×25
6. Ab wheel 3×15

Quick in and out with a nice pump. This week needs to hurry up and end. I can’t wait to test….and then turn up the cardio and diet for 5 more weeks to get the leanest I’ve ever been.

Pulls
1. 135×5, 3, 225×3, 315×2, 5×1@405
2. Pull ups bw x5, weighted pull ups bw +25 x15, bw x15
3. Seated row 3×10@180
4. DB hammer curl 3×10@50,55,55
5. EZ bar curl 50×50 reps

Wednesday
Came in and did 20 min of uphill walking, 3 sets of 500m row sprints with 2 min rest paired with 2 min of Santa Monica stairs. Row sprints were 1:48, 1:47, 1:38

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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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