Tuesday – day one in Japan.

Had nap when I got to the hotel then ate and got to the gym for my session with the Chickenlegs Crew (their chosen name haha). Great bunch of guys and we got round the language barrier via lifting stuff and gestures – the meathead way. I didn’t push things as I was struggling a bit after the day of travel but good to…

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Early start Monday morning for a flight to Tokyo. Still bizarre losing a day as Its now Tuesday morning here as I sit on the Bullet train to Osaka.

Going to get in the gym hopefully later today as I’ve been out in touch with some guys who train strongman out here, first time to get to the hotel and get some food.

Morning session at the farm. Took the walking stones for a full 20m this week. Slowly increasing the distance on these as they wreck your hands doing a hook grip on them. Progressing them slowly toughens up the skin around my thumbs avoiding any nasty tears. Followed that up with plenty of singles on the 140kg sandbag to shoulder.

Evening…

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Hi Yunus

You are not far off but you are getting some lumbar rounding during your lift off the floor. Pay attention to the section on my video regarding engaging your lats in the initial stages of set up to help support your spine through the movement.

You’ll see in your video that with each rep your hips start higher and higher making this…

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Change in plan for today so took my rest day and I’ll train again tomorrow.

Spent the day catching up with friends watching the rugby at Twickenham. Not a great result but I had a great time seeing everyone and enjoying some nice food.

Following on from this, to help with your form I did a deadlift tutorial on YouTube a couple of years ago which should help if you struggle to get your form correct. Search for “Adam Bishop How to Deadlift”

I suspect with this approach and the fact that your back is very fatigued afterwards for multiple days that your form is breaking down during this top set as you are chasing a weight.

I personally would strip the weight back and lift in a higher rep range (8-12) while ensuring that every rep looks the same. Film your lifts for multiple angles…

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Morning session at the farm. 14kg bag toss for distance for 16 reps total then onto atlas stones – singles up to 180 then a run of 100-160 working on speed between the stones. Evening session back in the gym looked like this:

Log Press 113x10x1 (EMOM)

Dips 4×10

DB Lateral/rear delt raise 4×10/10

Rest day. Got the dogs out for a walk this morning then stuck at home for the rest of the day as the boiler had a service and the hot tub got a new control board – hopefully that should be problem solved with it.

New training week kicks off tomorrow with bag toss and stones in the morning.

Double training day with some squats in the morning and some technical work on the stone of steel in the evening.

First time using knee wraps in a long long time but they felt great. Set of 10 with 270kg felt very straightforward with good depth and control.

Squat 270×10

Seated Leg Curl 4×10

Standing calf raise 4×10

Then back in the gym this…

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Rest day.

Just a massage session in the afternoon today. Body is feeling much better especially my left knee which wasn’t feeling great at the weekend.

Back in the gym tomorrow for some squats with the addition of some knee wraps now.

149.5kg

Physio this morning then straight off to the farm for some farmers walk and sandbag to shoulder. 3 sets of 20m on the farmers with a turn at 10m and then multiple singles with the 140kg sandbag. Back home for food and a nap then back into the gym in the evening:

Block Press 10×1

Circus DB 80×5

Incline Bench 127.5×5 135×5 142.5×8

Pressdowns 3×10

Sunday rest day.

Body wrecked, strongman events just hit you differently to nice controlled gym movements even at low volumes.

Physio session in the morning then a double training day.

149.5kg this morning.

Headed over to the farm for some stone walks and sandbag to shoulder. Did 16 total reps with the bag working on technique. It’s been a while since I’ve done these so need to re learn the best practices for them. Forgot how much the stone walks wreck your thumbs. The super thin rings require a hook grip so it’s pretty…

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This is why in person strength coaching is key in team sports.

Seeing day to day variations in bar speed and form will impact the intensity for the day. I find it difficult to give sets, reps and weights via “online coaching” as usually I’d be making modifications mid session depending on how the player presents that morning.

Understanding how…

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Never attempt reps that you might not get is a good way to look at things.

There are a lot more variables with sports training vs bodybuilding so always stay on the cautious side IMO. Having 1 RIR is a solid starting point if you struggle to judge when you will or won’t get a rep.

WSM prep kicked off today. Training is looking a little different now as I have 10 events to train in prep for WSM even though I don’t know what the events actually are yet haha. So for now I have to make educated guesses what the events will be based off last year and the usual rumour mill.

WSM is a unique event as it is done over 4 consecutive…

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Personally on top of those peptides I would add in some GH and some collagen.

Good luck with the recovery. I’ve had guys get back playing rugby in 5 and a half months before from ACLs and some that took a year. The guys who healed faster were the diligent ones who did everything to the letter. Follow the plan, don’t take any risks and you’ll be fine.

Boring day. Had to be home all day as we are having some work done on the kitchen again.

Dug out my tacky ready for some atlas stones tomorrow morning. All prepped and ready to commence WSM prep

Moved some bits about in the gym today. Broke down the axle and put that away as I don’t need that for WSM prep. Also had a general sort out of kit in there.

Not much more to report, just looking forward to getting back to it on Friday

Had massage today and had my official invite for WSM come through. Just over 10 weeks to get ready for the big show. Definitely feel like I have unfinished business out in Myrtle Beach after what happened in 2024.

Plan on getting things sorted in the gym and the farm tomorrow so I’m ready to officially start prep on Friday.

Physio session this morning.

Left knee not feeling great and my back is feeling the comp on the weekend but other than that body feels ok. Much better than usual.

I’ve learnt not to rush back into training after a show and these days I take a couple of days rest before I get back into training, especially as WSM will be a different challenge…

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Hi mate

No major changes to the programme I provided you with however there are two things I would emphasise more when moving to tight head:

Heavy prowler pushes included on your lower strength day. 3-5x5m a good place to start.

Increased focus on neck extension isometrics. Add in additional cable or heavy band isometrics for your neck holding…

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Back home after a decent couple of days up in Sheffield for Britains strongest man.

Felt good going into this comp as training had gone to plan and my body was in one piece. Picked up a couple of points on the press medley then took 1st in the car walk with a PB of 11.81sec for the 450kg car over 20m. Next up took joint second on the deadlift…

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2nd place at Britains Strongest man and qualification ticked off for WSM this year. Super late finish after the meet and greets so I’ll do a proper write up tomorrow.

Job done.

Apologies for the lack of updates guys. Busy day yesterday and today.

Got up to Sheffield on Thursday to do some promo for the show on Saturday. Glad I did come up a day early as the traffic was terrible to happy to get that out the way.

Today was interviews and the team meeting. Same old stuff with the same old faces. Stayed up a little…

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Final session ticked off today. Top set of 240×5 on the axle deadlift, bar was flying and obviously felt super easy as planned.

Massage in the afternoon then rest of the day spent prepping food and getting kit ready for tomorrow when I head up to Sheffield.

Rest day. Was supposed to have massage today but moved it to tomorrow after post my final session before Brits. Makes more sense. Body is feeling good and mind is focused.

Lateral raise variations or try a different grip for your pressing

Press medley went perfectly today. 80kg on the circus DB and 120kg on the fixed axle. Best the medley has felt and everything moved super fast.

Rest day tomorrow

I would keep in any movements that are pain free personally.

Use anti inflammatory drugs to manage swelling (short term only to get initial swelling under control) and include some isometrics for your tricep in both the stretched and shortened position. Daily isometrics really help me and others I’ve worked with reduce the symptoms of…

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Rest day. Nothing to report really. Just two sessions to go now with some press tomorrow and deadlifts on Wednesday.

Squat deload today. Worked up to my top set of 185×5 and that was it. Super straightforward but important to keep myself moving this week.

One week out from Britain’s strongest man and I’m super excited. Over 9000 tickets sold for the show which is amazing. Strongman is in such a good place in the UK and I’m super proud to be part of this era…

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Over at the farm this morning for yoke and bag toss. Worked up to a single run of 20m with 280kg then two sets of the comp weight bag toss runs, one at half speed then one all out run. Best set I’ve done on these so very happy.

Evening session in the barn worked up to a deload top set of 82.5×5 on military press followed by a set of 3 with 80kg…

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Yes I see it as a good option. Improves performance in the gym and should help maintain body composition

Rest day. Body is feeling good and I’m ready to shift some weight tomorrow. Light yoke and bag toss in the morning then deload military press and light medley in the evening.

Final heavy deadlift session ticked off in style today. 380 for 4 on the axle deadlift and they moved well. Had that aggression back in me today as well which felt awesome.

Body is feeling fresh as I taper. Day off tomorrow then some events on Friday. Nearly into the final week before Brits

Rest day.

Just had some massage today and the rest of the day was pretty chilled. Food prepped and steps done. Ready for my final heavy session tomorrow.

Physio session this morning followed by a press session in the afternoon. Worked up to a top single on the fixed axle of 150kg then 100kg on the circus DB before putting it together for a medley with the 90kg DB and 130 on the axle.

Felt much better on the clean this week and the medley went a lot smoother.

Rest day. Headed over to the farm to have a bit of a tidy up. Got some kit wrapped up and stored away that I’m not using at the moment and cleaned the floor up. Still load to be sorted over there after years of avoiding clearing stuff so I’ve got some sessions to do in the near future.

Back home I weighed in the fixed axle (120.7kg empty) and…

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World’s shortest squat session today (planned) worked up to a single at 295kg and that was it. All volume stripped out especially on my lower session.

Rest day tomorrow with some general stuff planned to stay active.

Depends on the rest of the movements used in your A & B sessions. For example I personally wouldn’t want to do a barbell squat and a deadlift variation in the same session.

As for which one is better between and RDL and a SLDL it’s personal preference IMO. One is not better than the other. Run one for a while and see how you get on. Depending…

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Yep agree with the team. The majority of people will handle deadlifts once per week when used for bodybuilding purposes.

Great day’s training. Started off at the farm for some light yoke and bag toss then back into the gym in the evening for military press and some work on the fixed bar axle cleans. Much more comfortable with them now, look forward to loading them up a bit on Monday with some DB as well. Military press felt very very easy tonight, taper is going…

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Rest day.

Not much to report other than got the basics done today. Ate my meals, moved a bit and had a mid afternoon nap.

Hot tub is playing up (first world problems I know) which is frustrating. Can’t work out why it keeps going into eco mode and dropping to 22 deg. Will try a few more things tomorrow but I fear I might need to call out a hot…

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Great deadlift session today. All volume dropped out of my sessions now so only essential lifts are in. Happy with where my bodyweight is at so no real need for additional assistance work. Just worked up to my top set of 360 for 6 on the axle deadlift and left it there.

Into my taper now so it’s all about quality of my competition lifts. Icing…

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Rest day.

Got the fixed axle put back together today after a brief period of forgetting where I’d put the bolts for it. I tend to have periodic tidy ups of the gym and reorganise stuff to the point that I forget where I’ve organised it to.

Anyway that went together well and ready for Friday when I’ll go back to using it in place of a circus BB…

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Rack pulls are piss poor IMO. Just make noise, inflate egos and bend bars.

Nothing wrong with good old fashioned conventional deadlifts. Show me a strong deadlifter and they will have a big back.

Of course SLDL and RDLs have their place but the vast majority of people would do well to use a simple conventional pull IMO.

Using medichecks for the past few years. Found a local nurse (friend of a friend) to draw bloods for me so can save time and money on the medichecks blood draw locations

Sounds like an airway restriction so you’ve done the right thing booking in a sleep study.

Before I got my CPAP I would snore badly, had periods irregular breathing while sleeping and even though I “slept” for 8 hours I would wake up tired. Got the CPAP and everything changed.

It’s amazing what our bodies can put up with so even though you are…

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