Danny Bellmore / Week #1 Offseason

I just began another 10 weeks of off season. I don’t have my sights set on a meet at this time, if anything it will be at the end of the year. I start a new job on Monday with a company I had worked for in the past. Therefore, I am not planning on any  of competitions at the moment. I am looking forward to starting a new chapter in my life with positive things finally happening.

The goal for this 10 maybe even 20 weeks is to increase the volume on the main lifts, then push the assistance a little harder. The plan is to work on the little things I tend to avoid over time.

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Bench Press
10 Min Walk
McGill Big 3
Rev Bands w/chains top set of 5 (345×5)
Floor Pin Press close grip 4×6 (335×6)
Seated DB Press 3×10 (50×10)
Kaz Rows 3×10 (50×10)

10 min walk
McGill Big 3
Light belt squats
Deadlift w/monster mini bands top set of 5 (385×5
Dimmel Deads 4×6 (275×6)
Lat Pulldown 3×12 (160×12)
One Arm Rows/used the belt squat 3×12 (60×12)
T Bar Shrugs 3×12

McGill Big 3

Goblet Squats
Top set of 5 (475×5)
Box Squat close stance just above parallel 4×6 (425×6)
Belt Squat wide stance 3×10 (415×10)
Ham Glute Raise 3×10

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There are a few things I may change. I am not sure how the carryover with be with benching with rev band and chains. I will say that it overloads the triceps Only time will tell with this one.


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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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