Danny Bellmore – Week 3 Deload

I see people posting all the time that deloads suck and are a waste of time. These are the same people also posting, oh I had to take a week or so off I felt beat up or mentally disconnected. Why would you not want to stay ahead of the curve and deload before you actually need it? I for one take the deload very seriously, now don’t get me wrong I really have to hold myself back, but it is for my own good.
This week was a little different I didn’t need to hold myself back as much. As I stated in my log a few weeks ago I had started a new job and to be honest I am sore as hell. I know this will subside as my body accommodates the work. I decided to not do any bar movements for the week.

Warm Up
McGill Big 3
Kettlebell Swings
Pull Ups

Flat Bench DB Press 3×10
Cable Side Raises 3×12
Tricep Extensions 3×12
Tricep Pushdowns 3×12

Warm Up
McGill Big 3
Goblet Squats
Belt Squat 4×10
(KB) Single Leg Good Morning 3×10
Pull Ups 4×10
Face Pulls 3×12

10 min Walk
McGill Big 3
Goblet Squats
Leg Press 4×10
Leg Ext 4×10
Leg Curls 4×10

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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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