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

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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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