Danny Bellmore – Week 4 Off Season

This week was the first week of 4’s. Bench night I had raised the chains, this added top end weight and lessened the working weight. The goal is to strengthen the lock out portion of my bench press. Dead’s felt off, for some reason I just couldn’t get into position. I pulled off the single ply briefs and that did the trick. I need to start looking for the right gear to pull in. Everything is feeling solid with my squat. The goal here is to keep locked in and rooted while keeping the bar from rolling.
I must keep reminding myself that this will be a very long off season and I need to be patient. It’s not always easy holding yourself back, especially when you are feeling good with a particular lift.

I also remind myself I don’t need any more serious injuries. The last one had set me back more than I hoped it would.

Bench Press
10 Min Walk
McGill Big 3
Rev Bands w/chains top set of 5 (275×4) Raised the chains to add top end weight.
Close grip with chains. 4×6 (250×6)
Seated DB Press 3×10 (60×10)
Kaz Rows 3×10 (50×10)

10 min walk
McGill Big 3
Light belt squats
Deadlift w/monster mini bands top set of 5 (405×4)
Dimmel Deads 4×6 (315×6)
Lat Pulldown 3×12 (160×12)
One Arm DB Rows 3×12 (65×12)
T Bar Shrugs 3×12

McGill Big 3
Goblet Squats
Top set of 5 (504×5)
Box Squat close stance just above parallel 4×6 (315×6)
Belt Squat wide stance 3×10 (415×10)
Ham Glute Raise 3×10

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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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