[Adam Bishop]

Events Training in 30deg heat in a metal roofed shed is not fun. Luckily I got a decent session in working on some upcoming competition events. A couple of these are being reintroduced so kept them relatively light.

Circus DB Press – up to 80×5 in sub 30sec
Farmers walk – up to 125x60m (turning at 15)
Atlas stones – all one motions 120/130/150/180

[Adam Bishop]

Yep as Clare said a Gym pin will add a small amount then if you buy some 1/2 kg and 1kg plates you can load with very small increments.

If you’re searching online you’re looking for a “fractional weight set”

[Adam Bishop]

Sometimes a fresh atmosphere does a lot of good. We’ll all talk about just being focused on our own training but the surrounding area is also important.

I’d say get down to the new place and get a couple of sessions in there on a day pass. See how you like it for several of your sessions then make a decision. You might find you actually prefer your current space or you might love the access to different machines. Also the new place could end up filled by gym wankers and it doesn’t matter how good the kit is if you hate the people in there.

Either way don’t commit to anything long term until you try the gym out for a couple of sessions.

[Adam Bishop]

No training today just my morning cardio and some rehab work (isometrics) for my patella tendons.

Feeling good after a couple of back to back training days which bodes well. Some lowerbody work tomorrow

[Adam Bishop]

Yep check hip and ankle mobility to see if you can actually get into a position without compromising spinal position.

Also a heeled footwear such as a weightlifting shoe might help from an ankle range of motion point of view

[Adam Bishop]

Great press session in the barn today hitting some nice volume as we look to push the bodyweight up. Proper sweaty session as summer seems to have arrived in the uk.

Log Press 150×2 120x4x3
Incline DB flys
Hammer strength chest press
Decline band press
DB lateral raise
Rear delt fly
Long rope Pressdowns
Bent over Pressdowns

All assistance exercises were two work sets of 6-10 and 15-20 target reps.

[Adam Bishop]

Hi Adam do you find that heavier bodyweight helps with deadlift? As in the bigger you get the more you can lift ?

For me it does yes as I tend to put weight on slowly.

For large number of people I find if they put weight on rapidly their deadlift might stagnate or even drop in strength due to the additional Bodyweight (usually in the midsection) changing their lifting mechanics.

I’ve always sat around the 3 x bodyweight for my max pulls and that seems to have moved with my increases in bodyweight.

[Adam Bishop]

Deadlifts today and my back get good. Definitely back on track now. Speed pulls today so lighter barbell weight but it felt good to pull with intent with no issues.

Speed pulls – 270x8x2
CG Pulldowns – 2 work sets
SA Cable Row – 2 work sets
High incline DB CSR – 2 work sets
Fat Gripz DB Curl – 2 work sets
DB Hammer curl – 2 work sets
SA Fat Gripz preacher – 2 work sets

[Adam Bishop]

I like a narrow V grip Pulldown – I feel like I can pull my elbows back nice a tight on them.

It’s all a personal preference though and as Meg said some people over use their biceps on a v grip. Try it out for a few sessions and see how you get on.

[Adam Bishop]

Yeah it’s spot on as chocolate protein goes! In fact all the JP whey flavours are spot on tbf.

[Adam Bishop]

Rest days today and My back is feeling pretty much GTG for tomorrow’s deadlifts. We’ll go slowly and build the speed with the sets and see how it feels.

Ive found that cold water immersion has helped – I added in 14min in the cold tank each morning for the past couple of days and it seems to be helping. I think I’ll keep the daily CWI sessions in as we move towards the deadlift champs.

Rest of the day was spent doing grown up shit like building flat pack furniture, washing the truck and grilling meat. Spot on Sunday haha

[Adam Bishop]

Another modified training day today. Got some good movement in and my back is definitely improving. I use how I get out of bed as a gauge of how my back is doing and it’s much easier getting up in the morning.

Focused on some grip work today in prep for the farmers walk and Hercules hold events at my next show. Grip work is pretty boring but obviously essential for strongman

[Adam Bishop]

Thanks for getting back to me.

I have my safteys yes haha

I’m currently running upper lower split would I be correct thinking this would be the better option in my circumstances if not any other splits or training programs be recommended

Give us some more information on yourself so we can make better programming recommendations:

How long have you been training?

How old are you?

What is your goal? (Aesthetics, strength, etc)

What are your current lifts (nothing too specific just so I can get an idea of your strength level)

All the above have an impact on which training split would work best for you.

[Adam Bishop]

Modified my lowerbody session today avoiding the leg press while my back is still recovering.

As long as I don’t drop into hyperextension I could perform a split squat movement but as soon as I lost position I’d get some pain.

Got my seated leg curl done then did some bodyweight Bulgarian split squats and some extremely light RDLs.

It’s not much but it’s honest work haha

[Adam Bishop]

You can build a great training programme around that kit!

Focus on the large multi joint exercises such as squats, deadlifts, bench press, military press, bent over rows etc. Prioritise these movements and ensure you progress them each week. Assuming you train on your own, always use your safety spotter bars.

You really don’t need machines and cables to build muscle. Yes machines are a luxury but large slabs of muscle are built with basic heavy lifting over long periods of time.