20 Aug Danny Bellmore – Off Season Week 6 Deload

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 was in need of a good deload. I had my neck fused a few years back and I have been experiencing a great amount of pain in my left side of my neck as of late. I have very little range of motion while trying to turn my neck to the right. At this point I am trying to work through the pain and see if it subsides. If things don’t get any better it will be one more MRI for me.

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Squats

McGill Big 3

Goblet Squats 3×10

Wide Stance (below parallel)

Barx20

155×8

205×5

245×5

290 5 singles

Close Stance 1 Inch High Box

250×6

275×6

300×6

Ham Glute Raises

4×12

Leg Ext

4×15

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Bench Press

McGill Big 3

Banded Dislocations

Kettle Bell Swings

Reg Grip Bench

Bar x20

105×8

145×8

195 5 singles

Close Grip (3brd)

195 3×6

 

Incline DB Press

45 x 12

55 x 12

65 x 12

Dips

4×20

 

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Home

Dead’s

McGill Big 3

Goblet Squats 3×12

Kettle Bell Swings 3×12

Sumo Pulls

135×8

185×6

225×6

275×6

315 5 single’s

Rack Rows

2 sets of 10

Chest Supported Rows

2 sets of 10

Leg Curls

4×12