Adam Bishop
Forum Replies Created
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Currently sitting next to a lake with rods in the water. Nice way to spend my day off.
The fish have kept me busy which was good but I’m ready to climb into my bag and get some sleep. Probably end up getting woken up multiple times with takes but that’s ok.
Up early to head home and get back to work. Pressing session in the barn tomorrow
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Legs session up at Physique Warehouse gym
SL Extension 84×10 57×20
Leg Press w/bands 550×10 400×20
Smith front squat 120×10
Back ext 25×10 15×17
Prone leg curl 80×6 60×13
SL curl 40×10 35×15
Standing calf raise 151×10 115×17Switched out the hack squats as I’m just not getting on with them and replaced them with a smith machine front squat. This one definitely felt much better and one to progress over the coming weeks.
Feeling a bit fucked today so it’s an early night for me as I’m up early to get to the lake for my day off fishing session.
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I would definitely utilise and prioritise the larger compound lifts on your lower days.
Squats and front squats should be your bread and butter then barbell split squats and front loaded split squats. If it were me I’d drop the goblet squat for a front squat.
For posterior chain work RDLs are great and I would add in either a split stance RDL or SL RDL on your lower 1 session.
Most of the time a knee flexion hamstring exercise is the most challenging for home trainers – I don’t like DB leg curls at all. Order a swiss ball for hip elevated leg curls or if you have a wood or polished floor you can use a tea towel or the like to do the same thing slitting your heels towards your arse.
On your Nordic curls you can band assist them with a band on the top of your rack so that you can work the concentric as well as getting some more reps.
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Back in the gym for press today. Hay fever season is now trying to kill me but I managed to get it done.
Kicked off the day with a physio session working on my SI joint and my L5/S1 joint. Some manipulations and soft tissue work around the QL and glutes and I fell way way better. Hopefully I can keep it that way now.
Back home for my session:
Seated DB press 50×10 35×15
DB Lateral Raise 25×10 17.5×17
SA cable 11.5×9 7×16
DB Shrugs 50×10 35×20
Pressdowns 52×7 36×15
Rolling ext 30×10 17.5×14
SA Pressdowns 14.75×9 10.25×14Finished in the gym and got my post training meal in then it was off for some massage on my quads and hamstrings which were very tight.
Ended the day with a dog walk and I’m off to bed for an early night.
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Just to offer a little different perspective – the use of belts and neoprene sleeves can also be a good longevity tool.
For me elbow and knee sleeves that offer joint warmth and minimal elastic qualities can be used regularly.
A lifting belt is very much an individual choice – remember the belt is not a magical tool that protects you from injury, it is a tool that you can push out against and actively use to brace the core. For this reason you do need to learn how to use it so slapping it on for just your top set isn’t going to cut it unless your already spent some time learning how to brace. I would suggest that if you do want to use a belt you spend some time in your build up sets to get used to it.
I tend to use my belt on any deadlift sets over
60% max as I built up to my top set. Not saying that you should also do this but just to give you an idea of what loads I use it for. -
Proper long ass drive back from the expo yesterday and I was pretty broken after a busy weekend so I took today as a rest day.
Got in a food shop at Costco and still got my cardio done. All meals went down real easy today and I’ve just got a dip in the hot tub before my last pre bed meal.
Back in the gym for a press session tomorrow as well as some physio and massage.
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Trained early doors for some pull but my back did not like me trying to stiff leg deadlift at 6am, probably also to do with the travel etc so I left out my hip hinge and my session became an upper back pull session.
Full day at the expo meeting lots of people then out for a meal with some friends before heading back to the hotel to get some sleep.
Rest day tomorrow and day 2 of the expo.
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A bit of travelling today as I made my way up to Manchester for FitX tomorrow and Sunday.
Stopped in at Loughborough to pick up Rich and it was good to shoot the shit with him on the drive up.
Oscar sorted us a session at FLF so I managed to get my usual press session in – Classic chest and biceps on a Friday night. Pretty cool gym with plenty of nice pieces so it was a good session.
Checked into my hotel for the night and got some food in me. One more meal before I hit the hay as it’s an early start tomorrow as I meet up with Oscar for a 6am pull session.
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Rest day for me. Walked the dogs then got things sorted for the trip up to Manchester tomorrow.
Cooked up a load of meals for the weekend and going to jump in the hot tub for a bit before bed.
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Managed to flare my back up a little bit on Monday on one of my atlas stone one motions. Not ideal and it meant I didn’t add back in the hack squats today for legs. Session was good and I feel a lot looser after it and I’m moving better.
SL Extension 81×10 56×20
Leg Press w/bands 500×10 300×20
Back ext 20×8 10×14
Prone leg curl 75×10 55×14
SL curl 35×8 25×15
Standing calf raise 144×10 106×20
Seated calf 50×10 30×18Rest day tomorrow with a lot of cooking meals ready for the weekend. Hoping my back is settled ready to train fully again Friday
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Pressing session went well today. Progressed all my lifts well and my tricep was feeling good.
Seated DB press 45×10 35×15
DB Lateral Raise 20×10 14×16
SA cable 11×7 6.5×14
DB Shrugs 45×10 35×20
Pressdowns 52×6 31.5×17
Rolling ext 25×10 14×20
SA Pressdowns 14.75×8 10.25×12Had some sports massage today working on my lumbar region as well as my pec/ant delt region which was getting a little jacked up.
Evening dog walk and final meal done now it’s time for bed. Legs tomorrow
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Hi Tom
Tough to know for certain without seeing video of the issue but here’s a couple of things to think about.
Are you pulling the bar down onto your back to engage your lats to aid bracing your spine? Most people I see with this issue are passive in how they hold the bar. Try and bend that fucker over your back to create tension and stability.
Are you holding a nice upright position and bracing through your mid section?
When driving out the hole think “shoulder first” to initiate the upward movement.
A great task/drill for promoting all of this would be pause squats with a lighter load. Sink into the bottom of the squat, stay tight and hold that position for 3-5sec before ascending back to the start position. Once again start light and nail perfect reps before adding load. This can be done as prep work or as I prefer as back off sets after your heavy work sets. 3 sets of 3-5 reps is great here.
I do have a squat tutorial on YouTube that you might find useful: search Adam Bishop How to Squat
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Great events session today. Felt extremely strong today which was not totally expected while I bring my bodyweight down a little.
Sandbag toss – took the barrier up 25cm and I’ve been launching the bags from different positions to add some variability to my throws. This get me used to changing my throw trajectory on the fly depending on the distance of the bag from the barrier. 3 runs of 20/20/25/27kg bags over 4.75m
Hummer tyre deadlift – warm up pulls felt effortless so I worked up to 4 tyres per side which is 500kg on this set up. This moved very easily and I’m excited to see where I can take this lift. A WR is very much on the cards
Stones – just testing some tacky out for a third party so just worked up to the 180kg stone.
Topped off the day with my evening walk and it’s time to get some rest before press tomorrow.
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Rest day for me.
Little trip to twickenham to watch the club that I started playing rugby at play in the cup final. Hell of a season for them.
Definitely made me miss playing and being involved in rugby but it’s really not an option at this bodyweight haha.
Home and out for a walk with the dogs and I’m feeling good to start another training week.
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Back was feeling much improved today so I felt confident on slapping another plate on the SLDL for my session.
270 was supposed to be for 10 but I ballsed it up and can’t count so on review is was 9 reps. Felt very easy so I’ll be pushing this north of 300 next week.
SLDL 270×9
Pendlay Row 160×8 110×14
CG Pulldown 106×9 65×15
SA DB Row 70×10 40×18
WG Seated Cable Row 65×10 45×18
DB Reverse Fly 12.5×10 8×17