30 Apr Danny Bellmore Week 4 Precontest (Hit a Roadblock This Week)

I recently did the Maine State Open back in November. Even though I benched and pulled my best I wasn’t very pleased with my performance.

I am currently in the pre-contest phase of my training for the 2016 APF Senior Nationals in Jacksonville, Fl. Brian will be handling my programing for the next 10 weeks.

People close to me know I have been fighting with an overly tight back since mid-November. I had gotten to the point where it was very painful just getting out of bed and standing up. After my bench press training I was doing dumbbell extensions while I was half way through my 3^rd set I had heard a loud pop with extreme pain.  I completely tore my lat off from my humerus.  I had this happen to me a few years back while deadlifting.  With some discomfort, I was able to pull a few days later. After bench night I will have more clarity as to what direction I will be headed in.

On the bright side my back is no longer as tight as it was.

This week the focus was working with the suit straps up. I will say it threw me around some but I settled in quickly. I am still trying to find the perfect bar position and with the straps up it just adds another element to work around.

Squat

625 4 singles

675 RB single

2” high Box Squats

295 x 5

335 x 5

385 x 5

Bulgarian Split Squats

75 3 x 10

Suit Case Carry

100yds each side

I felt strong on the bench this week. My groove needs work and foot position is still not optimal. But all in all the weight moved well

Bench

525  4 singles

Raw 2 brd

235 x 6

265 x 6

295 x 6

DB Floor Press

55 x 15

65 x 15

75 X 15

DB Skulls

40 x 10

45 x 10

50 x 5

Kick Back’s

This week I pretty much wanted to feel how losing my lat would play into my deadlift. Other than extreme arm pain it didn’t have to much of an effect on my pull. I was very cautious and kind of babied it by pulling slower than I normally would. I didn’t do any other assistance.

Deadlift

535 4 singles

Bird Dogs

3×15   15 sec hold

I shut it down after this

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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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