Adam Bishop
Forum Replies Created
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Rest day.
Got my steps in with a couple of dog walks.
Body feels pretty good, got BB press and upper body to do tomorrow
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Squat session here up in Yorkshire. Body feeling pretty good after yesterday’s events. Hit all the required squat numbers as required and got some decent volume in on the assistance work:
Squat 230×5 245×5 260×7 220×8 180×12
Leg Extensions 3×20
Prone leg curl 3 sets
Seated calf raise 3 sets
DB Curl 3 sets
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Events session up at Giants Live this morning followed by upper in the gym in the afternoon
Events went really well, main thing was to get to grips with the full comp weight car walk again and do a couple of short runs. Felt really good as did the power stairs.
Car walk 3x10m (450kg)
Bag toss 20×16 reps total
Powerstairs 200/210/225/240
Then into the gym for my upper session after lunch:
Military Press 100×5 107.5×5 115×7 100×8 80×12
CG Pulldowns 3 sets
Pressdowns 3 sets
Rear delt fly 3×20
Pec Dec 3×20
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153.1kg
Decent jump in bodyweight. Rest day today with a load or running about getting things packed in the car ready for our trip up to Yorkshire.
Got a couple days up here for a little break with the wife and dogs tied in with some training on the comp kit and catching up with friends.
All settled into the air b&b now and ready to get some sleep before events tomorrow morning.
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151.3kg
Very low energy today and body was really struggling. Got my 20min stairs done in the morning then deload deadlift session went like this:
Axle deadlift 170×5 200×5 235×5
DB Bulgarian split squats 3 sets
SL Calf Raise 3 sets
Standing DB Curl 3 sets
Back Extension 3 sets
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Hi Dave
Avoid any movements that cause significant pain – train around it.
I would recommend doing the McGill Big three (YouTube it) daily to strengthen the deep core muscles.
If it is keeping you up at night I would personally run some anti inflammatory drugs such as ibuprofen or naproxen (obviously taken with food) I prefer running these for short periods of time (I do 3 days max at 800mg three times a day which is the top end of the recommended dose IMO).
You need to really find out what the root cause is. If it doesn’t settle within a week or two I would recommend getting a professional opinion from a decent osteopath
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Very difficult to put a timeline on this as there are many variables.
Keep up the isometric work and once you are ready to recommence loading start low and slow. This might be sooner than you think as long as movements do not flare up the tendinitis to much post sessions. I’m happy with a 5/10 pain level while performing movements as long as that pain gradually decreases week on week and dissipates before the next session.
Long term management is going to be the key here. Progress too fast and you will piss off the knee and shoulder but just resting completely will slow recovery in the long term. Choose movements that you can do with low pain levels and slowly progress them while keeping up the isometric work pre sessions
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151.1kg
Early start for my first session of the day with some circus bb and db press in the barn. Multiple singles on 140 and 90kg respectively. Felt great. Left arm feels totally normal now for the DB press.
Got my first meal in then off for my physio session before heading over to physique warehouse for my upper body. Deload the incline bench then managed to progress everything else.
Incline bench press 80×5 100×5 120×5 102×12 85×20
Seated row – 3 sets
EZ Skullcrushers 55×10 47×15 40×20
Rev pec Dec 3×20
DD Lateral raise 3×20
Will most likely have to drop the ez Skullcrushers next week as my elbows are feeling them now especially on top of the heavier work in the morning. Will move to a cable variation.
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Rest day
Hips and knees pretty beat up today so had a proper rest day. Got out for an evening walk with the dogs to hit my step count for the day but other than that the day was spent watching rugby and the F1.
Early session again tomorrow morning for another double day.
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149.8kg
Morning session 20mins stairs
Evening session in the gym:
Seated Leg Curl 122.5×14 101.5×16 87.5×20
Squat (deload) 120×5 150×5 180×5 152.5×12 125×20
Leg Press 3×20
BB Calf Raise175x10 150×15 125×20
Seated DB Curl 25×7 17.5×15 14×20
Good training day. Knees felt ok, not great but I’ve got a rest day tomorrow to settle them down.
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148.7kg
Morning events session at the farm. Deload week this week so a couple of movements will be lighter – mainly the yoke on events day and my main lifts in the gym. Yoke moved well at 280kg for three runs then did a 3 sets of 6 bags over 4.75m. Finished off with some slick 190/230kg powerstairs.
Back home for a couple of meals and a nap then into the gym for my upper session:
Military Press (deload) 52.5×5 65×5 80×5 67.5×12 55×20
CG Pulldown 118×12 99×15 85×16
Pressdowns 49.75×10 40.75×15 31.75×18
Cable Rev fly 3×20
Push ups 3×20
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148.6kg
Really didn’t feel great today so took my second rest day for the week and I will get my deload deadlifts done tomorrow.
Very happy that I’m able to move my training week around as required to ensure I get the best out of each session.
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Rest day.
Chilled day spent next to the lake for a day session just dawn till dusk. Managed to catch a couple of nice fish which is a bonus.
Evening spent prepping some food for tomorrow. Deload deadlifts on the menu
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Busy morning for me. Up early for my circus bb and circus DB pressing sessions, worked up to 130×2 on the barbell and 85×3 on the dumbbell. All very straightforward. Then off to my weekly physio appointment mainly focusing on my lumbar and thoracic spine today.
Straight from physio to physique warehouse for my upper session:
Incline Bench 120×5 140×3 155×5 130×10 110×12
Seated row 3 sets (12/15/20)
EZ skullcrushers 52×10 45×15 37×20
Reverse pec Dec 3×20
Seated DB Press 40x3x20
Training day all done by 13:00 so a nice chilled afternoon getting my meals prepped for tomorrow.
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Agreed. I count dips as chest, anterior delt and tricep.