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.

[wa-wps]

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