Danny Bellmore – Week 5 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 off season is moving along. I have been working on my weaknesses.

 

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I have really been focusing on depth in with my squat. Every rep is taken seriously and correct form is the goal.

McGill Big 3

Goblet Squats 3×10

Wide Stance (below parallel)

Barx20

165×8

245×4

325 x 4

400 x 4

440 x 4

Close Stance 1 Inch High Box

295×6

2335×6

385×6

Ham Glute Raises

4×12

Leg Ext

4×15

After a laundry list of injuries my bench has not been as solid as it has been. The focus here is to bring up the tricep strength and find the right bar path with not having any lats.

Bench Press

McGill Big 3

Banded Dislocations

Kettle Bell Swings

Reg Grip Bench

Bar x20

105×8

145×8

205×4

255×4

280×4

305×4

Close Grip (3brd)

260×6

290×6

315×6

Incline DB Press

65 x 12

75 x 12

85 x 12

Dips

4×20

 

My gamelan here is to work my legs with a little less pulling. My back has been very sore for quite some time so the intention is to give it a break.

If your looking to keep your back healthy for a very long time then I suggest you grab yourself this book. I did not have this type of information available to me when I injured my back.

Back Mechanic by Dr. Stuart McGill

 

Dead’s

McGill Big 3

Goblet Squats 3×12

Kettle Bell Swings 3×12

SSB

115 x 5

155 x 5

245 x 3

295 x 1

335 x 1

385 x 1

425 x 1

Conventional DL

315 x 6

365 x 6

405 x 6

Leg Curls

4×12

Face Pulls

4×12

Seated Long Pulls (v bar)

4×1

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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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