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
Danny Bellmore
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