[Adam Bishop]

You most likely have some scar tissue in there which can be causing the tightness you describe.

Some soft tissue work may help with this. Best option would be to see a physiotherapist who can help with soft tissue and mobility are the shoulder joint. If that’s not an option you could work on it yourself via the use of a LAX ball or the like pushed into the pec and take the pec through a range of motion to work out any tightness. I find this best by popping the ball into a rack or door frame and then leaning into it.

Training wise stick to machines and use pain as your guide.

Thanks Adam, I’ll hope onto that straight away. Would it be more beneficial before or after training? Otherwise I’ll just do first thing in the morning. I’ll stick to machines for abit. Thanks again for the feed back🙏🏾[/quote]
I would put it directly before your session to begin with

[Adam Bishop]

No training for me today but I got some stuff done around the gym – cleaning up my 85 and 90kg dumbbells and giving them a coat of paint among other things.

Food went down well today even with the lower activity level.

Press day tomorrow with some log press then some more chest focused work.

[Adam Bishop]

You most likely have some scar tissue in there which can be causing the tightness you describe.

Some soft tissue work may help with this. Best option would be to see a physiotherapist who can help with soft tissue and mobility are the shoulder joint. If that’s not an option you could work on it yourself via the use of a LAX ball or the like pushed into the pec and take the pec through a range of motion to work out any tightness. I find this best by popping the ball into a rack or door frame and then leaning into it.

Training wise stick to machines and use pain as your guide.

[Adam Bishop]

Legs today. Late change of venue as I had to train at home on my own so focused on the leg press variations as since I had to load all the plates on I thought I might as well use them on the way back down. Worked pretty well. Only had the seated leg curl so I added a set there and use a split stance RDL in place of my back extension.

Leg press 600×10 450×18
Narrow stance paused 450×10 350×20
Split stance leg press 350×10 250×17
Seated leg curl 119×9 91×15 70×17
Split stance RDLs 60×10 40×18
Calf raise triple set – 3×12/12/12

Exhausted after the session today. Body is definitely ready for a rest day tomorrow

[Adam Bishop]

Brought the log press back into the programme but a slightly different approach where I’ll log press twice per week with one light session and the other heavier. Also focused the volume on strict press to save my knees initially.

Log strict press 5×3 86kg
Log push press 5×2+1 96kg (2 cleans one push press

Seated DB press 60×5 40×16
DB Lateral Raise 30×8 20×15
SA Lean Away lateral raise 17.5×8 12.5×12
Pressdowns 59×6 40×16
Veates pressdown 18×10 9×17
Tricep triple set – 3×12/12/12
Bicep triple set – 3×12/12/12

Very successful session with my tricep feeling very good and I didn’t get the usual medial tendon pain on the log press which I did before.

[Adam Bishop]

Hi Emil

Are you talking about DB flys here or all fly variations (cable, pec dec etc)?

I would say that you need to keep some form of fly in there even if extremely light to actually help your shoulder long term.

[Adam Bishop]

First day on higher food and it was ok. No forced feeding yet as my body is digesting what I eat well. Events session at the farm today:

Sandbag toss – 3×4
Hummer tyre deadlift – 550×1 (above current WR)
Arm over arm into frame carry – 3 sets

Very successful session and as the 500 moved so well on the deadlift I decided to take 550. Pulling strength has remained constant even with the significant drop in bodyweight.

[Adam Bishop]

I use an small whisk to mix mine with boiling water – makes it much smoother texture than with a fork IME

A far superior kitchen utensil

[Adam Bishop]

Hi Andy how are you getting on with the ankle mobility drills one week in?

I forgot to mention in my original post – you’re going to want a test/retest to compare ankle dorsi flexion left to right and also to assess improvements.

A knee to wall test is king here. Easy to set up and administer. Another one to look up on YouTube.

[Adam Bishop]

Day off today.

Had a “normal person” day – visited friends and had a bbq out in the sun. Glorious.

Bodyweight was 140.0kg this morning so we are GTG with the push starting tomorrow. Food goes up and we introduce some more events to training in prep for the Shaw Classic.

Super excited for the next 13weeks.

I’ll go over my diet in the coming days and how I’m stepping up the food.

[Adam Bishop]

Another good pull session chalked up. Weighed in at 139.7kg this morning so I’m ready to push the food back up on Monday which is very exciting.

SLDL 320×5
Pendlay Row 185×6
CG Pulldown 125×7 79×15
Incline cable row 50×10 30×15
SA DB Row 85×6 50×20
WG Seated Cable Row 79×10 65×20
BB upright row 50×10 40×16
Cable rear Delt fly 5×10 emptyx18

[Adam Bishop]

Another vote for save your money and buy real food and whey protein if you require it.

These RTDs are expensive per serving vs traditional whey.

[Adam Bishop]

Good push session today. I took delivery of a new adjustable cable machine from Mirafit today so got that put together before I started

High incline bench press 145×6 110×12
Hammer Strength chest press 110×8 80×13 40×15
Incline DB Fly 25×10 17.5×17
Dips cluster set
Incline DB Curls 25×9 12.5×20
BB curl 52.5×6 32.5×14
SA cable curl 5×10 2.5×18

All my pressing is feeling much stronger from a tricep lockout point of view. Excited to see where I can take the pressing in the coming weeks as I push my body weight up. Next week I’ll be adding some log pressing back into the mix with two exposures to the log each week. The key will be to stay on top of my patella tendon prehab to keep it quiet and avoid any flare ups

[Adam Bishop]

Rest day so that means a 24h session fishing.

Packed all my meals with me so I keep the food consistent so feeling really good.

The only issue I have when I’m on the bank is I don’t have my CPAP with me. Need to sort myself a big portable power unit for when I’m heavy again.

I’ll be at the lake till mid morning then it’s back home for my press session.

[Adam Bishop]

Hi Jack

What’s your dietary fat intake like? What are your sources of fat.

Let us know what your currently eating and I’m sure the team can help.

Supplement wise i’d say you’ve got most bases covered. I have found that a double serving of love heart really made an impact on my cholesterol and LDL:HDL ratios.