Danny Bellmore – Week 7 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.


Squats felt very good today. It was suggested by Derek Wilcox to go back into the LUP. He felt it would be a better choice with my wider stance. Again he was on the money with that call. Everything felt really good with plenty more adjustment left in the suit.


McGill Big 3

Bar x 20

155 x10

Predator Briefs

245 x 5

335 x 3

425 x 1

515 x 1

LUP Suit

605 x 1

655 x 1

705 x1

2” high Box Squats

335 x 5

385 x5

425 x 5

Bulgarian Split Squats

50 3 x 10

Suit Case Carry

100yds each side



Lat felt ok during this bench session. I had some issues with my shirt. I will go with my new shirt next week. I always have my old trusty red SDP to fall back on also.



McGill Big 3

All work was done raw.

105 x 5

145 x 5

195 x 5

245 x 5

285 x 3

325 x 1


385 3brd x 1

425 2brd x 1

470 1 brd x 1

515 2 brd x 1

Bench to 2 brds

255 x 6

285 x 6

325 x 6

DB Floor Press

75 3 x15

DB Skull Crushers

25 3 x10

Tricep Kick Backs

15  3 x12

I decided to pull back on my deadlift this week. I have  a nasty chest cold and with the jump from 55 degree weather right to 93 degree weather I just couldn’t breathe very well.

I did my normal stuff at home being the McGill Big 3 along with countless stir the pot’s

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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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Brian Carroll

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