09 Apr Danny Bellmore Week 1 Pre Contest
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.
Recently at the Arnold Classic Derek Wilcox gave me some great advice on my squat. I have made the changes and so far, they seem to be favorable.
Squat
70% 525 6 singles
2” high Box Squats
335 x 5
365 x 5
395 x 5
425 x 5
Bulgarian Split Squats
75 3 x 10
Suit Case Carry
100yds each side
For whatever reason my bench has been lagging through the off season. The goal here is to focus on using the shirt.
Bench
75% 395 6 singles
Raw 2 brd
235 x 6
265 x 6
295 x 6
DB Floor Press
50 x 15
60 x 15
70 X 15
DB Skulls
40 x 10
45 x 10
50 x 10
Kick Back’s
25 3 x 15
Deadlift
70% 465 6 singles
5” Conv Block Pulls
315 x 3
365 x 3
405 x 3
Barbell Row
125 x 12
135 x 12
145 x 12
Dumbell Shrug
70 x 12
80 x 12
90 x 12
Bird Dogs
3×15 15 sec hold
Danny Bellmore
Latest posts by Danny Bellmore (see all)
- Danny Bellmore – Week 8 Off Season - March 17, 2019
- Danny Bellmore – Week 7 Off Season - March 11, 2019
- Danny Bellmore – Deload and a Trip to Black Bridge Barbell - March 3, 2019
Sorry, the comment form is closed at this time.