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