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.

[wa-wps]

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