
30 Jul 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.
- It gives you a chance to rest mentally and physically.
- 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.
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
https://www.inzernet.com/
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
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 singles
Rack Rows
2 sets of 10
Chest Supported Rows
2 sets of 10
Leg Curls
4×12

Danny Bellmore

Latest posts by Danny Bellmore (see all)
- Danny Bellmore – Week 8 Off Season - March 17, 2019
- Danny Bellmore – Week 7 Off Season - March 11, 2019
- Danny Bellmore – Deload and a Trip to Black Bridge Barbell - March 3, 2019
Sorry, the comment form is closed at this time.