Danny Bellmore – Week 5 Off Season

In this long off season this was the last week of 4’s. Everything is moving very well. I have been really focusing on the things that need the most work. I am also learning to back off some, there is no need to be redlined at this time.
2/18/19
This bench press routine has been focused on lock out power. The accommodating resistance has me focused on generating as much speed off from my chest and grind some through the top portion of the lift.
Bench Press
10 Min Walk
McGill Big 3
Top set of 4 Rev Bands w/chains top set of 5 (285×4) Raised the chains to add top end weight.
Close grip with chains. 4×6 (245×6)
Seated DB Press 3×10 (60×10)
Kaz Rows 3×10 (50×10)

2/21/19
For the past few weeks my deadlifts felt like shit. I just couldn’t get my hips into position and everything felt overall off. I had been wearing an old set of single ply briefs that were not very tight. I decided this week I would go raw to see if the briefs were holding me up from getting into position. I have to say that raw was much better than with the briefs on.
Deadlift
10 min walk
McGill Big 3
Light belt squats
Deadlift top set of 4 (500×4)
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

I didn’t have big expectations for squat day. I had pulled raw Thursday and my daughter talked me into going skiing Saturday. This would not be a big deal except I have not skied since high school. As of Saturday, evening my legs were pretty tired. Other than my knee aching I managed to pull out a pretty decent day.
Squat
McGill Big 3
Goblet Squats
Top set of 5 (545×4)
Box Squat close stance just above parallel 4×6 (315×6)
Belt Squat wide stance 3×10 (425×10)
Ham Glute Raise 3×10

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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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