17 Aug Danny Vega – Triple Six Week 6 – Deload Squat & 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 was another busy week and I had to work another conference over the weekend, but I still got my fourth lifting day in on Sunday. Here’s what I’ve been up to:

8/14 Sunday

Rack rows 135×8, 185×8, 5×5@225,245,265,285,305

Upright rows 4×8@110

DB shrugs 4×8-10@100,120,140,140

20 min of uphill walking

8/16 Deload Squat

Deload Squat 55×10, 145×6, 235×4, 325×3, 4×3@345

Ss with deload Pulls 135×5, 225×3, 315×2, 4×3@365

Running stuff.

8/17 Bench

Bench (feet up) 45×20, 135×10, 185x6x 225×5, 3×5@255

Ss with bent over rows 135×10, 185×8, 225×6, 3×5@255

Running stuff.

Keto update

Some data. Here’s what I have averaged in macros over the last 9 weeks:

Protein 182 – 20%
Carbs 35 – 4%
Fat 303 – 76%

This is pretty much my sweet spot. Ketones have stayed high according to my ketonix breath analyzer. Energy levels are up and everything feels great. Like I told my friend, I feel like I’m in god mode in the DOOM video game.

Keep an eye out for 2 keto articles I wrote for our website. One focused on recovery and my last installment of powerlifting nutrition. Lastly, I’ll be cohosting a podcast called the ketogenic athlete with Brian Williamson. My forst interview will be up on Wednesday, 8/24 I believe. So go subscribe now!

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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.

Latest posts by Danny Vega (see all)

• Danny Vega – High Protein recap and training - November 8, 2017
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