06 Aug Danny Bellmore – Week 4 Off Season
I just completed the 2017 APF Senior Nationals. With just a small set back the meet went fairly well. I finished with a win in the Masters and the Open. I will be going into a long off season with nothing planned as far as meets go.
The week went well, weight is moving pretty good. On Thursday I backed off some. This was one of those days no matter what I did I could not get my back or neck to loosen up. I was in a pretty good amount of pain all day.
You will see in Brains book that he stresses when to know when to shut it down for the day.
Squats
McGill Big 3
Goblet Squats 3×10
Wide Stance (below parallel)
Barx20
165×8
245×4
305 x 4
385 x 4
425 x 4
Close Stance 1 Inch High Box
295×6
2335×6
385×6
Ham Glute Raises
4×12
Leg Ext
4×15
Bench Press
McGill Big 3
Banded Dislocations
Kettle Bell Swings
Reg Grip Bench
Bar x20
105×8
145×8
195×4
235×4
260×4
285×4
Close Grip (3brd)
255×6
285×6
310×6
Incline DB Press
55 x 12
65 x 12
75 x 12
Dips
4×20
Dead’s
McGill Big 3
Goblet Squats 3×12
Kettle Bell Swings 3×12
Walked for 2 miles
Danny Bellmore
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