05 Nov Danny Bellmore – More Off Season

finished with a win in the Masters and the Open. I will be going into a long off season with nothing planned as far as meets go.

Right now, I am just getting what training I can in. I don’t have much of a program at this point and to be quite honest I am not all that motivated. This week was a bit taxing since I had more bad days with my neck then good. I will be going in on Tuesday for an injection to try to decrease inflammation around the C4-C5 nerve root.

The focus has been primarily helping members from the gym get ready for the New England open that will be happening next weekend. 

Squat Day

McGill Big 3

Goblet Squats

 Box Squats

Bar x 20

155×8

245×5

335×5

370×5

400×5

Belt Squats

3×10 (Wide Stance)

Ham Glute Raise

3×10

Leg Ext

4×12

 

Bench Day

McGill Big 3

KB Swings

Push Ups

Floor Press

Bar x 20

95×5

135×5

185×5

225×5

250×5

275×5

Close Grips Pin Press

225×6

265×6

300×6

DB Incline

60×12

70×12

80×12

Skull Crushers

80×10

100×10

120×10

Side Laterals

3×10

 

Deadlift Day

McGill Big 3

Goblet Squats

Belt Squats Close

4×10

Seated Rows

4×10

Chest Supported Rows

3×10