Danny Vega – Triple Six Week 1 – Squat, Run, Bench

I just spent the last 3 months perfecting the 10/20/Powerbuilding template with Tucker Loken, and we nailed it. The ebook should be out by the fall under the guidance of our fearless leader, Brian Carroll. My newest goal is to complete the 666 challenge under the coaching of teammate Tony Cowden. This is by far the coolest goal I’ve set for myself and I hope to join the ranks of the few who have completed this challenge.


Last week I deloaded and got my mind right for this journey I’m about to embark on. If you’re not caught up, I’ve decided to take on the 666 challenge: squat 600, deadlift 600, and run a 6 min mile all in the same day. Im extremely fortunate to have my teammate Tony Cowden to coach me through this. He is the man when it comes to hybrid training. And he walks the walk; along with my other teammate Brandon Crabill, he’s one of the few people who have completed this challenge.

I plan on preparing as long as it takes–be it 3 or 4 months–to prep for this 666 challenge. I would hate to rush it and come up short, only to go through the whole thing again. This first week is “lower volume” according to Tony, but I’m already sore seeing as how I haven’t done ANY type of running in 3 years.

At the same time, I feel awesome. Keto has been one of the best health decisions I have ever made. Also, I think if I can do this while on a strict ketogenic diet, that will be a huge testament to the efficacy of this way of eating in improving strength and athletic performance. Ok enough ranting. The training. I want to chronicle what I’m doing but I’ll be leaving out a lot of details like assistance stuff and percentages because a lot of work goes into how to pair strength and endurance effectively and nothing is for free. So if you want something specific, pony up and hire Tony Cowden to work with you. Otherwise, kick rocks.

Training vids on Instagram: @dvegatron

My body weight is 219-220. Bodyfat is LOW.

Monday 7/11


Squat warmed up to 475x 3, then did some volume sets at 385×5

GM 4×6@235


Track work. First time back at the track in over 3 years! Not as bad as I thought it would be.


Sub maximal 1.5 mile run in 14:33


Bench warmed up to 345×3 E, 275×12

Bent over rows 2 warm ups at 135×15, 185×8, 5×6@235,245,255,265,265


The following two tabs change content below.
Avatar photo

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.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Schedule A Consult Below

Take 25% OFF
Your first purchase
Subscribe Now!