07 May 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
Danny Bellmore
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