Danny Vega – Pulls, Pressing, Squatting & Time Off

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.


Here’s a quick catch up of the rest of my training last week. Some travel, changes at work, and I felt mentally drained by Friday. So I decided to do something crazy and take this week off of training. I’m already feeling weird but this morning I got a solid 90 minutes of work done. Prepping for the week, some programming for clients and some writing. This week will give me the boost in productivity I’ve needed.

Low carb started last week and it was a success. This week I’m lowering the carbs even more and increasing fat. Along with that, I’m catching up as much as I can on low carb literature and audio etc. to help me prepare for the next 3 months of this experiment. Loving it so far.

Deadlift 5×6 @475
Off blocks 2×2-4 @475
Wtd GHR 3×6-8 @25
Chest supported rows 4×8,6,6,10 @300,320,360,270
Wtd Pull-ups 3×5@25, BW x15
Preacher curls 3×12,10,20 @90,90,70
DB hammer curls flared 2×15 @45,45

Calves 10×10
YTU 3×10 each
Seated BB shoulder press 5×6 195,195,185,185,185
DB lateral raise ss with DB rear raise 3×12 each @30,30,25
EZ bar up row ss with DB front raise 3×12 @90/30
Seated face pulls 3×15 ss with 1 arm cable extensions 3×30 each
Push ups x100

McGill pull ups 20×1
Competition squat 325×6, 375×6, 415×10, 235×20
SSB pause 255×5, 285×5
KB goblets ss with KB swings 3×12 each
Stir the pot x60
Ab wheel x45

Sat Sled drags 45 min, 20 min uphill walk

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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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