14 May Danny Bellmore – Pre Contest Week 6 Deload

I recently did the Maine State Open back in November. Even though I benched and pulled my best I wasn’t very pleased with my performance.

I am currently in the pre-contest phase of my training for the 2016 APF Senior Nationals in Jacksonville, Fl. Brian will be handling my programing for the next 10 weeks. Right now, I am playing the trip to Jacksonville by ear because of my recent injury.

This week was a pretty down week for me. It was a perfect time for a deload because I just wasn’t feeling it. Sometimes you slip into a dark place and you just need to ride things out.

This week was a quick deload

[wa-wps]

Squat

McGill Big 3

425 5 singles

 

2” high Box Squats

315 x 5

315 x5

315 x 5

Bulgarian Split Squats

50 3 x 10

Suit Case Carry

100yds each side

 

Best gear in the business!!

 

Since it had been about 2 weeks with no benching I decided to go off script and push my raw bench just to see what the pain level would be with the lat tear/ no lat.

I will say my grove is noticeable higher than it was before. I felt strong so next week it will be back in a shirt for me.

 

Bench

McGill Big 3

All work was done raw.

105 x 5

145 x 5

195 x 5

245 x 5

285 x 3

325 x 1

355 x 1  (went very well)

Bench to 2 brds

235 x 6

260 x 6

285 x 6

DB Floor Press

75 3 x15

DB Skull Crushers

25 3 x10

Tricep Kick Backs

15  3 x12

 

Protect those shins.

 

Deadlift

McGill Big 3

405 5 singles

Block Pulls

315 3 sets of 3

Rack Rows

3 sets of 12 very light

Bird Dogs

3×15   15 sec hold