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.

10/20/Life Second Edition

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