16 Oct Danny Bellmore – Off Season

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.

 

Right now, I am in a long offseason fighting off some injuries. My training will be a bit hit or miss at times primarily going by feel  going forward.

 

Squat

McGill Big 3

Goblet Squats

Squats

Bar x 20

155×8

245×4

335×4

375×4

400×4

425×4

Low Box

215×6

295×6

345×6

Belt Squats

3×10 (Wide Stance)

Leg Ext

3×10

Leg Curls

3×10

Bench

McGill Big 3

KB Swings

Push Ups

Bench Press

Bar x 20

105×10

145×8

195×4

235×4

265×4

200×4

325×4

Pause Press

185×6

225×6

275×6

Skull Crushers

90 3×10

V Bar Push Downs

3×12

 

Deads

McGill Big 3

Goblet Squats

 

Belt Squats

4×10 (close Stance)

Glute Ham Raise

3×10

 Chest Supported Rows

3×10