Danny Bellmore – Week 8 Off Season

The past week was much better than the last week. Everything felt good and the weight moved well. Therefore, I don’t let a bad week get the best of me. They simply are just that a bad week and things will get better. I have been around long enough to know that there are many ups and downs once it comes to powerlifting. If you choose to dwell on it then it becomes more of a mental game.
I had a great conversation with a competitor that has since retired from the 165lb class. Once the conversation ended, he gave me a word of advice (quit while you’re ahead and in good health) you don’t want to be 65 years old in a wheel chair. I thought about the conversation as I drove home and my thoughts on this are, I also don’t want to be sitting in a rocking chair with regrets either. There are already to many regrets.


I felt more solid and locked in this week than I did the previous week. Everything moved well other than some small issues with hamstring cramping.
Bench Press
10 Min Walk
McGill Big 3
Bench Top Set of 3×320
2 brd Reg Grip 6×2 345×2
Dumbell Tricep Ext 4×10 40
Dumbell Cleans 4×12 25

I must say I am at the top end of my raw deadlifts. I don’t usually do and reps over 500. I will get into my gear for the rest of this 10 weeks of off season.

10 min walk
McGill Big 3
Light belt squats
Deadlift top set of 3 Raw 520×3
4-inch Block Pulls Conventional 4×6 375×6
Bent Over Rows on the Belt Squat 3×10 155×10
DB Shrugs 3×12 75
Lat Pull Down’s to The Forehead 4×10 160×10

I had planned to get into my new Inzer 4×4 wraps this week. I will say these are the best wraps I have ever used. I was surprised at how tight they felt after lightly wrapping myself. They have great pop in the hole.
McGill Big 3
Goblet Squats
Top set of 3 575×3
Box Squat close stance just above parallel 4×6 405×6
Belt Squat Marches 3×60 seconds
Ham Glute Raise 3×10 Bodyweight

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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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