[Adam Bishop]

Great advice from Peter here.

Use join in and cure coming (I love these products)

Train all movements that do not stress the tricep tendon and focus on unilateral movements for a while to record strength levels (this will be important when you start training the tricep again as it will give you a clear goal for your injured side).

Make sure you take the time to let things settle, these issues can become chronic very easily

[Adam Bishop]

Awesome session up at Physique Warehouse today.

Way better training my tricep isolation exercises there rather than the barn as the different cable stacks gave me so many options for lighter work:

SA Pressdowns 4×12
SA DB rolling ext 2×12 (negatives only)
SA across body skullcrushers 2×12
SA across body cable ext 4×12

Then moved onto legs with a couple of changes as loading the leg ext and curl with extra weight is getting a bit impractical now:

Leg Extensions stack x3x20
Seated leg curl stack x3x20
SL Leg Press (w/band) 135×9 135×33 (DL)
45deg Back Ext 30×10 BWx20
Kneeling leg curl 40×10 20×16
Donkey calf raises 2 sets – don’t like these
Reverse V Squats 100×20

[Adam Bishop]

Rest day today, morning cardio and an hour in the hyperbaric this morning then a quick trip to Costco for some more food this afternoon.

Tricep is feeling ok after loading yesterday, I’ll have some more light direct tricep loading tomorrow bolted onto my legs session – it’s a classic legs and triceps split hahaha

[Adam Bishop]

Great couple of training days for me! Firstly a delayed post regarding yesterday:

Busy day for me got my cardio, work and hyperbaric chamber session done in the morning before hitting this legs session in the afternoon:

SSB Squat 230×10 140×20
SSB Goodmornings 140×10
Seated Leg curl 124×12 98×20
Leg press 475×10 425×20
SSB Calf Raise 75×10 (SL) 75×23 (DL)
Wrist roller (grip) 16x3x6

Then today was an evening session as I spent the day fishing (not catching) in the rain. Finally after 10 long weeks I was able to train my right side with limited loads and strict limits. Started off with 30% load for 4×12 on all exercises. On my left side I stuck to 4×6 as per usual:

Pulldown
Chest press
Seated row
Seated DB Press
DB Lateral Raise (bilateral for this one)
DB curl
Cable/Band Pressdowns
Wrist roller 24x3x6

Everything went fine with the non direct loading. By the time I got to the tricep isolation work it had had enough. Unfortunately my cable stack is a little heavy for as Pressdowns so I had to start by using a band. I have access to a lighter stack on Thursday. I also attempted some DB rolling extensions but even with just 2kg my elbow didn’t like them. Still got some great work in and having overseen many a first loading session post injury I’m pretty happy with how it went.

I’ll be loading the tricep again on Thursday post legs session

[Adam Bishop]

Final rest day of my holiday is complete. Zero training the last couple of days and lived as a normal human which was great.

Normal service to be resumed tomorrow with a legs session then Tuesday I finally get to take my first light steps with tricep work! Can’t wait.

[Adam Bishop]

As the guys have stated if it’s a recent return to hacks then you can’t expect to be at the same numbers straight away – a slower progression is needed.

Just to be sure is it the fixed or adjustable Watson hack squat? The fixed as the others have said it’s know for being tough on joints.

[Adam Bishop]

Another day of normal person food and multiple dog walks on the beach.

Great mental and physical break and I can’t wait to get back in the gym Monday.

We head back home tomorrow so one more day of being normal before it’s full steam ahead with the rehab and training for Brits

[Adam Bishop]

Not much to report today.

Two 45min walks with the dogs on the beach and ate some fish and chips hahaha.

Very relaxing day, only problem is the bed we have in the air b&b is a double so it wasn’t a great nights sleep so luckily there’s a sofa bed for the mrs tonight. I would offer to take the sofa bed but I’m pretty sure I’d break it haha

[Adam Bishop]

Hi Adam I just wanted to say I really enjoy reading the content you put up on this site and find it very useful. It’s nice to have some strength athletes on here with you and kiera. Would be brilliant if we could see you two collaborate for a deadlift session at some point.

Thanks buddy!

Yeah for sure it would be awesome to deadlift with Kiera at some point. Once I’m less broken and back pulling I’ll see if we can make it happen.

[Adam Bishop]

Got a couple of days off now as the mrs and I have got away for a short airb&b break.

For me it’s a chance to draw a line under this year as next week I can start loading my tricep again slowly. It’s feels like a fresh start and time to push on so for the next couple of days I’m going to relax and get a few walks in but no training.

[Adam Bishop]

No training today so my rest day consisted of:

45min walk with the dogs in the poring rain
1 hour in the hyperbaric chamber
Tricep isometrics
Sports Psyc call

Had a productive sports psyc call with Jo today, first one in a month so we had lots to discuss as this has been a very testing month with the injury and my frustrations at not being able to do the things I want to do. Felt much better for talking things through and having a clear plan for the next month.

[Adam Bishop]

My advice to anyone returning to training after a short layoff or illness is to cut your volume in half.

Whatever volume you have planned cut it in half and then listen to your body when it comes to intensity.

It’s always better to undercook your first session and be ready to go again for the next session rather than be wiped out afterwards

[Adam Bishop]

Usual deal with today’s contralateral session but this time next week I’ll of started loading my tricep with some super light work – never been so excited to lift 2kg dumbbells haha.

Contralateral work:
SA Pulldown
SA chest press
SA seated row
SA DB curl
SA pressdown

Bilateral work:
DB Lateral raises 12/10/8/16
Wrist roller 3×6

ISOs – 3×3/30” holds at 90deg

[Adam Bishop]

Got up this morning and went straight out for my 45min walk with the fur missiles then back for breakfast and into the chamber for 1 hour.

Trained a little earlier today and it was a good legs session. The load is starting to increase now so I’m taking my time going through the prep work and ensuring I stay on top of my patella tendon isometrics as I know they will flare up if I don’t. Worked a treat.

SSB Squat 220×10 135×20
SSB Goodmornings 135×10
Seated leg curl 122×12 91×18
Leg press 450×10 400×20
Standing SSB calf raise 75×8(SL) 75×21(DL)

[Adam Bishop]

I have two caps with meal one.

When I have doubled the dose in the past when I was at my heaviest I would also have two caps with one of my evening meals.