[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.

[Adam Bishop]

Hi Mate

I would drop out the wraps and replace them with some knee sleeves. I’d recommend the SBD ones. This would bridge the gap nicely between wraps and bare knees.

Also think about your exercise selection and choose movements that are slightly less aggressive on your knees. Leg presses, leg extensions etc are good options as are Bulgarian split squats when performed correctly. Higher rep sets with lighter loads would also be a good option here I would presume.

Whichever exercises you select load them with slow progression to evaluate their effect on your knees.

If the knee pain is still there with changed exercise and reduced load it would be worth getting the opinion of a physio or medical professional.

[Adam Bishop]

Back in the barn for a contralateral upper session:

SA Pulldown
SA chest Press
SA seated row
DB lateral raise
SA DB curl
SA pressdown

All for 4×6 apart from the DB lateral raise which I did with both arms for 12/10/8/16.

Finished up with EMS on my tricep, tricep isometrics and the wrist roller for 3×8 to build those gripping muscles up.

[Adam Bishop]

Not much to report today.

Took the full day off all things strongman and went fishing with my old man.

Sometimes it’s good to just be a normal human and not be constantly thinking about your next meal or training session.

I’ve come back refreshed and ready to get back to training tomorrow.

[Adam Bishop]

Yep starting very light and progressing slowly is the right option here.

Film your sets to review form and slowly increase the weight over the coming weeks.

I did exactly this when coming back from a back injury last year.

[Adam Bishop]

Up at physique warehouse today for another solid legs session.

It’s been great to get out the Barn and train in another gym space with my buddies during the week. Great kit and a good atmosphere for progression. Same old same old lifts wise managed to progress all my sets as planned:

Leg ext 144×15 119×21
Leg curl stack +10×12 stackx12
Leg press 135×8 135×20 (band)
Back ext 25×10 5×18
Kneeling leg curl 35×10 20×18
Seated calf raise 55×10 40×20
Reverse V squat 80×20

[Adam Bishop]

If you enjoy doing both then go for it!

You’re at the very start of both sports really so no need to specialise in just one. Just bear in mind that at some point you’ll probably have to prioritise one over the other if you want to progress.

For now enjoy training and see how your body feels with the additional sessions. If you get a couple of months into it and you don’t feel like you’re progressing in the gym or not recovering then you may need to play around with the frequency or volume of your bodybuilding sessions.

[Adam Bishop]

Started the day with 45min walk with the dogs then an hour in the hyperbaric chamber post breakfast.

No weight training today so got all my work and calls done before I then had an hour soft tissue work followed by a food shop to Costco.

Body is feeling great at the moment while I’m lighter and not trashing it with strongman events so while I’m missing heavy lifting I am enjoying the short break from regularly flirting with breaking myself haha.

Lowerbody session tomorrow up at Physique warehouse.

[Adam Bishop]

Great training day completed. Another perfect brick in the wall and they all add up over time.

Morning bike session: 5min warm up then 10×20”40” @100rpm

Then in the hyperbaric chamber for an hour after breakfast.

Another meal then it was into the barn for a contralateral and tricep rehab session:

25min compex “strength” cycle session
SA Pulldown
SA chest Press
SA seated row
DB lateral raise
SA DB curl
SA Pressdowns

Managed to get some super light curls done with my left today as well as increasing the weight on the lateral raises. SA tricep isometrics (3×3/10”h for my tricep rehab then finished with some hub lifts and wrist roller for my grip work.

Finished up the evening with a 45min walk with the dogs.

A very good day both physically and mentally for me.

[Adam Bishop]

I see no problem in including this squat in your programme for overall leg development of then it is supplemented with some quad/knee dominant movements such as heel elevated squats, hack squats or leg extensions etc.

I think you could say a little more upright on this squat but this might be a long term work on for you. Also footwear choice could be a little better, I’d recommend a weightlifting shoe with a heel elevation as it looks like you have some slightly limited ankle mobility

[Adam Bishop]

Back in the barn for another legs session today. Got my walking and hyperbaric session done this morning then got this done in the afternoon:

SSB Squat 210×10 140×20
SSB Goodmornings 140×10 90×20
Seated Leg Curl 130×8 87×18
Leg Press 450×10 400×20
SSB calf Raise 65×10 (SL) 65×24 (DL)

[Adam Bishop]

Finally back home after a mad weekend. Last minute changes to my schedule really effect me for some reason as I’m a creature of habit and like to have everything planned out.

A lot of driving this weekend but happily my body feels ok – another win for the super comfy Hilux! After the trip to see the surgeon I head back and did a nights fishing, stayed at the in-laws in Leicester on the Saturday night then headed up to Warrington to support my training partner who was competing at englands strongest man. He finished 3rd which is great.

Straight home from there, got through the door at 10pm and went straight to bed. Got a good 10 hours sleep in and I feel much better today.

About to jump in the hyperbaric this morning before I train lower this afternoon.