17 Feb 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.
1/29
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)
1/31
Deadlift
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
2/3
Squat
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
Danny Bellmore
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