23 Jul Danny Bellmore – Off Season Week #2

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.

If you have not purchased this book I highly suggest you do. I will not be disappointed.

10/20/Life Second Edition

 

As for my squats, I am really focusing on my depth and staying really arched and tight in the hole. Depth has been an issue for me and this is the perfect time to work on it.

https://www.inzernet.com/

 

Squats

McGill Big 3

Goblet Squats 3×10

Wide Stance (below parallel)

Bar x 20

155 x 8

215 x 5

235×5

305×5

3345×5

365×5

385×5

Close Stance 1 Inch High Box

335×6

360×6

385×6

Ham Glute Raises

4×12

Leg Ext

4×15

 

My goal here is to bring up my raw strength along with working in my shirt once a month. I will be ordering a new size 48 Super Duper Phenom from Inzer Advance Designs this week. As I start the break in process I will get a better feel for the shirt by utilizing it more often.

 

 

Bench Press

McGill Big 3

Banded Dislocations

Kettle Bell Swings

Reg Grip Bench

Bar x20

105×8

150 x5

200×5

245×5

250×5

275×5

Close Grip (3brd)

235×6

255×6

275×5

Incline DB Press

45 x 12

55 x 12

65 x 12

Dips

4×20

 

Dead’s

McGill Big 3

Goblet Squats 3×12

Kettle Bell Swings 3×12

Cambered Bar

Barx15

105×5

145×5

235×5

265×5

285×5

 

Conventional Pulls

225×6

315×6

365×6

Leg Curls

4×12

Face Pulls

4×12

Seated Long Pulls (v bar)

4×12

 

Team PRS uses Captain Jacked for all their supplement needs.

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