13 Aug 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.

 

Home

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