[Adam Bishop]

Isometrics daily can help here.

3x45sec holds with a slightly flexed knee on a leg press or leg extension is a good start.

If these pieces are not available daily get yourself a heavy or medium band and do a Spanish squat daily.

Beyond that anti inflammatory supplements such as join in and cure coming will help.

Also soft tissue work on the quads may elevate pain a little.

[Adam Bishop]

Body proper mashed today so very happy to have a rest day.

Got some food cooked and walked the dogs a couple of miles. Not much else to report.

We up the carbs another 50g tomorrow so I’ll add that to my last meal of the day meaning that all my meals have some carbs in them now. Yay.

[Adam Bishop]

Hi Jonathan

Good luck with the surgery first and foremost. As someone who’s had their fair few injuries and a couple of surgeries I really recommend focusing on recovering better rather than faster.

First and foremost invest your money in a good sports physio to take you through the rehab process and stick to a plan.

Right, with that said the compounds that could help with recovery will be usual things: testosterone, something that helps collagen synthesis like nandrolone and of course growth hormone. Obviously this does not mean they will be suited for you as everyone handles compounds differently.

Some others will recommend BPC-157 and TB500 and they have benefits if you are able to buy a quality product. A lot of shite out there.

[Adam Bishop]

Back in the suit today for the first time in over a year. Forgot how much I hate using it – makes rep work way harder than raw IMO.

Definitely felt the benefits of it in terms of bar speed even with the straps on very loose.

Deadlift 330×9 330×8
CG Pulldown 133×10 86×19
Gym Pin cable row 65×10 65×8
SA DB Row 90×7 60×12
WG Seated Cable Row 93×7 72×18
BB upright row 60×10 40×17

[Adam Bishop]

Pressing session went well with no SIJ issues on the log press. Moved back to pushing my head straight through and my tricep felt solid at lockout – hopefully this continues when I add some proper weight on the log. Chest press strength is progressing very nicely. Doing all the reps paused to simulate the set up we will have at the Shaw Classic which goes from a dead stop each time.

Strict Log Press 108×1 103x2x2
Log push press 126×1 120x2x2
Hammer Strength chest press 140×5 80×16 40×10-10-10
Cable Fly 30×10 20×18
Incline DB Press – triple set
Incline DB Curls 30×6 14×20
BB curl 60×8 40×15
SA cable curl 10×9 6.25×13

[Adam Bishop]

Book in to see a physio to get a diagnosis

Train around it as best you can

Use pain as your guide – if it hurts don’t do it.

Try and select exercises that don’t cause pain.

[Adam Bishop]

Rest day for me which was good as my hips and legs in general feel beat up.

SI joint is still settling which is good. I’ll be able to deadlift on Saturday if it’s rate of settling continues

Press session tomorrow starting with some log press. Back to my old technique of pushing my head through straight away as we think this might be what is irritating my SI joint in the week before the stones finish it off.

[Adam Bishop]

Good session today. Was able to do pretty much everything and felt strong – just dropped out the smith front squats. The leg press was very comfortable as I feel the strength returning with the bump up in food.

SL Extension 98×10 72×20
Leg Press 650×10 475×20
Paused Narrow stance 475×10 375×20
Reverse hypers 3×12
Prone leg curl 85×10 65×20
SL curl 45×10 35×15
Standing calf raise 169×10 124×18

[Adam Bishop]

Rich pretty much nailed the options there. The one that most people over look is taking a few days off which I am a big fan of in a lot of cases.

I’ve never been a fan of pre determined deloads unless I’m coaching a novice who does not know their body, even then I make sure the deload is moveable in the phase so it can either be brought forward or pushed back.

[Adam Bishop]

So woke up this morning in a lot of pain. Erectors, QL and glutes all in spasm and struggling to stand upright.

Managed to get myself in the truck to see the physio and after over an hour of work I was a little better.

Had to modify my press session dropping the heavy pressing and just pushed the volume on dumbbell delts and then my usual pressdown variations for triceps. Good session in the end and after massage I feel a lot better.

Confident this will clear in the next day or two and I’ll be fine. Legs tomorrow and I’ll just see what I can do on the leg press and the rest of my machine movements will be fine I’m sure.

[Adam Bishop]

Very sweaty events session in the sun today.

Sandbag toss – 3×3
Arm over arm – 3x15m
Stones – 5×2

Loaded the arm over arm heavy to simulate the Shaw Classic set up which is brutal. Stones felt easy but they’ve flared up my L5/S1 again. I have physio in the morning so hopefully it’s a quick turn around and nothing too major.

[Adam Bishop]

My pull session from yesterday:

Speed Deadlift 305x6x2
CG Pulldown 130×6 86×16
Gym Pin cable row 60×10 40×15
SA DB Row 85×8 55×16
WG Seated Cable Row 86×10 72×16
BB upright row 60×10 40×17

First week back on conventional pulls with 305 for speed pulls. Officially start the proper deadlift prep next week as I get back in the suit.

Week one done of pushing the food up and I’ve been feeling ok, digestion has been good and I’ve survived the hotter weather haha.

Extra 50g of carbs go in tomorrow.

[Adam Bishop]

So let’s give you all a diet update. After WSM I weighed in at around 150kg and then spent 7 weeks dropping down to 140kg which I hit on Monday. That gave me the green light to push back up in preparation for the Shaw Classic and deadlift champs, both of which I need to be heavy for.

Really revamped my diet and I’m being super strict on it – no more fucking about. The below is this week’s diet, I’ll be adding 50g of carbs every week starting by adding carbs to my meal 1 then adding to existing carb amounts.

TRAINING DAYS
M1 – 340g Beef Mince (12%), courgette
M2 – 290g chicken breast, 100g COR, 20g almond butter, large banana, 100g mixed berries
Intra – 40g EAA, 90g Sustain, one bagel with jam
Post – 290g chicken breast, 150g rice, 120g coco pops, 350ml apple juice
M5 – 290g chicken breast, 125g rice, large banana, 30g peanut butter
M6 – 340g beef mince, courgette

NON TRAINING DAYS
M1 – 10 medium eggs, 30g peanut butter
M2/3/4/5 – 200g chicken breast, 100g rice, half and avocado
M6 – 10 medium eggs, 30g peanut butter

This is basically a continuation of the diet I used to drop to 140 but with more food in it. My body has really responded well to the whole foods especially the higher protein from solid food sources. These past few weeks since the diet change I’ve had way more energy and my digestion has been spot on so I now realise how detrimental blending and drinking my meals was for me back in the day. Hopefully this feeling of well-being will continue even with the heavy carb diet (I’ll end up on 1100g carbs a week)

I’ll have one meal off plan a week where the mrs and I will go out to a restaurant.

Supplements wise I use the following daily:
Vital support
Love heart (double dose)
Vit d3&k2
Vit c
Boron 9mg
Unwind
Dream sleep
Cure Coming
Join in (to be added when I feel I need it)

[Adam Bishop]

If it’s the superficial scar on the surface of the skin then applying Bio oil will help in reducing the size of the scar and speed up its healing.

[Adam Bishop]

Kicked off the day with a trip to Costco for supplies – proper going through the chicken at the moment. Then it was back to the barn for my press session:

Strict Log Press 103×1 98x2x2
Log push press 123×1 115x2x2
Hammer Strength chest press 120×8 80×14 40×16
Incline DB Fly 30×6 17.5×18
Incline DB Press – triple set
Incline DB Curls 30×4 12.5×20
BB curl 52.5×8 32.5×17
SA cable curl 7.5×10 5×14

Once again my tricep felt good on the log even if the movement still feels a bit off. I’ll get used to it over the coming weeks.

Evening dog walk done so about to jump in the hot tub for a bit before bed.