Danny Bellmore – Week 9 Pre Contest (DELOAD)

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. Tickets are bought and paid for so it looks like I am on my way to Jacksonville.

This week was my second week in the Leviathan Ultra Pro. I am liking it much better with the wider stance. I can’t say enough for the amount of time Derek Wilcox has given me with video break down and advice. Every suggestion that Derek has made has been spot on.

I sometimes start dropping weight before a meet. This is not a planned weight loss but never the less it is a huge pain in the ass with gear fitting. Bench shirts seem to be effected more than anything else due to the LUP being fully adjustable. I have been concentrating on my diet to get my weight back up.


McGill Big 3

Bar x 20

155 x10

Predator Briefs

245 x 5

335 x 3

LUP Suit

425 x 1

500 x 1       (added BB wraps)

550 5 singles   (worked on set up with full gear on)

Black Beauty Wraps



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



McGill Big 3

All work was done raw.

105 x 5

155 x 5

205    5 singles


DB Incline Press

65 x 10

75 x 10

85 x 10

DB Skull Crushers

40  3 x10

Tricep Kick Backs

15  3 x12



McGill Big 3

135 x 10

225 x 5

315 x 3

405 x 2

500 x 1   (LUP turned backwards)

590 x 1

Rack Rows

3 sets of 12 very light

Bird Dogs



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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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