16 Jul 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
Danny Bellmore
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