07 Oct Danny Bellmore – Off Season/ Injury Update

I just completed the 2017 APF Senior Nationals. With just a small set back the meet went fairly well. I 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.

 

I had a meeting this week with a specialist on the severity of my neck injury. As it stands we are trying to avoid surgery for as long as we can. The first round of treatment is a heavy prednisone tapper to see if we can calm some of the inflammation around the nerve root. The cause of the impingement is from a severely deteriorated facet joint then add the impact of the plywood and that caused my vertebrae to shift out of line causing the impingement.   In most cases this can be fixed by enlarging the canal where the nerve root exits. Unfortunately, with a worn facet joint enlarging the hole would compromise the integrity of the strength of the area. Then the next option is to fuse that level together. The issue that poses is that they won’t fuse a level and have a non-fused level sandwiched between two fusions so they would have to fuse the next two up from my previous fusion. I opted to try everything else because I will lose a great amount of flexibility in my neck at that point.

This week I had to move training around some due to travel.

The book everyone has been eagerly waiting for is now available here  https://www.powerrackstrength.com/.

This is a must read for all strength athletes!

 

Squat

McGill Big 3

Goblet Squats

Squats

Bar x 20

155×8

245×5

335×5

360×5

385×5

Low Box

205×6

285×6

335×6

Belt Squats

3×10 (Wide Stance)

Leg Ext

3×10

Leg Curls

3×10

 

Bench

McGill Big 3

KB Swings

Push Ups

Bench Press

Bar x 20

105×10

145×8

195×5

235×5

265×5

295×5

310×5

Pause Press

185×6

225×6

275×6

Skull Crushers

90 3×10

V Bar Push Downs

3×12

 

Deads

McGill Big 3

Goblet Squats

Zercher Squats (with a harness)

185×5

225×5

275×5

315×5

Belt Squats

4×10 (close Stance)

Glute Ham Raise

3×10

Chest Supported Rows

3×10