Danny Bellmore Week 5 Pre Contest

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. Right now, I am playing the trip to Jacksonville by ear. I have not tried to bench press since my lat tear.

[wa-wps]

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 really fighting the suit in the hole. We may try the LUP next week to see if that is a better fit to the wider stance.

Squat

McGill Big 3

655 3 singles

705 RB  2 singles

2” high Box Squats

315 x 5

355 x 5

400 x 5

Bulgarian Split Squats

75 3 x 10

Suit Case Carry

100yds each side

This week with the lat tear I decided to ease back on the bench press.

Bench

McGill Big 3

Push Up’s 3 sets of 50 wide

Push Up’s32 sets of 50 close

Tricep Push Downs 3 sets of 12

I am still trying to get my Fusion suit dialed in. I am having a hard time getting into the optimal starting position at this point.

Deadlift

McGill Big 3

555 3 singles

Block Pulls

425 3 sets of 3

Rack Rows

3 sets of 12 very light

Bird Dogs

3×15   15 sec hold

Look at that. Inspirational and shit, right?!

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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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