Danny Bellmore – Off Season Week #1

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 am easing back into my training. Mentally and physically I have not been 100% so I’m taking everything very slow. I don’t want to take a whole lot of time off just for the fact that reloading my spine is quite painful so keeping it loaded some is actually less painful.

 

Squats

McGill Big 3

Goblet Squats 3×10

Wide Stance (below parallel)

Bar x 20

155 x 8

205 x 5

235×5

295×5

335×5

355×5

Close Stance 1 Inch High Box

235×6

295×6

335×6

Ham Glute Raises

4×12

Leg Ext

4×15

 

I have not done any type of pressing movement since the meet. I wanted to test the sternum to see how it felt. There was some pain but it was very tolerable. The only thing that I had noticed was a great deal of elbow pain on the negative portion of the lift. It appears I have some sort of pinched nerve, I am having it treated as such.

Bench Press

McGill Big 3

Banded Dislocations

Kettle Bell Swings

Reg Grip Bench

Bar x20

105×8

145 x5

195×5

235×5

245×5

255×5

Close Grip

195×6

235×6

255×5

Incline DB Press

45 3×15  (Sternum was beginning to get sore)

Dips

4×20

 

Dead’s

McGill Big 3

Goblet Squats 3×12

Kettle Bell Swings 3×12

SSB Low Box Squat (raw w/chain’s)

Barx15

105×5 (60lb chain)

145×5 (60lb chain)

175×5 (60lb chain)

205×5 (60lb chain)

 

Conventional Pulls

225×6

275×6

315×6

Leg Curls

4×12

Face Pulls

4×12

Seated Long Pulls (v bar)

4×12

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Danny Bellmore

Danny has been involved in powerlifting since 1994. The first swing at a career was short lived due to a major back injury in 1999 that resulted in a 3-level spinal (lumbar) fusion. At that point, he took a 10-year break. Avoiding the gym all together because his body, and back, just never felt right. In 2010, Danny went to handle a good friend at a local meet. That experience re-ignited the fire within and he was back under the bar, never looking back. Danny established an elite total at my first meet back in 2010 and then accomplished a win at the 2012 APF Masters Nationals. Through his win at the APF Masters, he was training using the Conjugate Method, but he wanted a change. He needed a change. Danny reached out to a friend who stated that Brian and the Samson Barbell crew had it going on. In the process of connecting with Brian, he has endured a few setbacks. During our initial discussions, he had torn my rotator cuff and labrum, along with a separated AC joint. The surgery did not "take" and just nine months later, he was back under the knife for a "do-over." During the healing process, he had lost feeling and strength in my right arm. Being pig headed, he waited and waited. My choice to remain stubborn backfired, and I was back in the OR for another spinal (cervical) fusion. Now healed, and a few years under Brian, Danny’s total has moved to 1871 @ 165. He doesn’t like to predict or talk about goals, but he wants more, and feels like he has more. Plans now are to compete at the Senior Nationals in Jacksonville, Florida this June.
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