Danny Bellmore – Off Season Week#3 (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.


This was an easy deload week for me. I worked on dialing in form on all 3 lifts. I find these deloads very important for a couple of reasons.

  1. It gives you a chance to rest mentally and physically.
  2. With submaximal weights, you can  pick your form apart easier and make the necessary  corrections as needed.

I follow the 10/20 life protocol. You can pick up your copy here.

10/20/Life Second Edition


McGill Big 3

Goblet Squats 3×10

Wide Stance (below parallel)





290 5 singles

Close Stance 1 Inch High Box




Ham Glute Raises


Leg Ext




Bench Press

McGill Big 3

Banded Dislocations

Kettle Bell Swings

Reg Grip Bench

Bar x20



195 5 singles


Close Grip (3brd)

195 3×6


Incline DB Press

45 x 12

55 x 12

65 x 12







McGill Big 3

Goblet Squats 3×12

Kettle Bell Swings 3×12

Sumo Pulls





315 5 singles

Rack Rows

2 sets of 10

Chest Supported Rows

2 sets of 10

Leg Curls


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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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