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

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