[Adam Bishop]

Physique Warehouse gym in West Molesey is very good.

Then you have MuscleWorks in Orpington.

Both very good gyms with plenty of kit

[Adam Bishop]

Day off today. Spent it out on the bank fishing.

Really nice chilled out day in the good weather and ready to get back to work tomorrow with some pressing

[Adam Bishop]

Back still giving me issues mainly at the bottom of the leg press so I went to band tension for sets of 20. Also dropped the hack squats for this week but everything else progressed well.

SL Extension 71×10 50×20
Leg Press 250+bands 3×20
Back ext 15×10 5×18
Prone leg curl 70×10 50×14
SL curl 30×10 20×18
Standing calf raise 133×10 91×16
Seated calf 45×10 25×19

Got a total day off tomorrow away from all training and diet. I’m off fishing. Nice little mental and physical break.

[Adam Bishop]

Solid pressing session today, everything progressing nicely and my tricep was nearly feeling “normal” before, during and after the session.

Seated DB press 40×10 30×15
DB Lateral Raise 17.5×10 12.5×17
SA cable 10×10 5.5×14
DB Shrugs 40×10 30×18
Pressdowns 45×10 27×19
Rolling ext 20×10 12.5×20
SA Pressdowns 13.5×8 9×13

Also walked the dogs for the usual 45min and has some massage done for my hamstrings and back.

Very good training day.

[Adam Bishop]

I always thought I hated pineapple ever since I was fed canned pineapple as a kid but I love the stuff now.

Definitely feel like it helps my digestion when I’m pushing the food.

[Adam Bishop]

The market leader in supportive wear is SBD.

All products manufactured in the UK and of highest quality.

Premium products but they last a long long time.

[Adam Bishop]

Back feeling slightly improved today so I got some work done on my bag toss and hummer tyre deadlifts, both of which I have at the Shaw Classic in August.

Bag toss I did 3 sets of throws with 20/20/24/27 all over the 4.5m wall.

On the deadlift I worked up to 3 wheels per side which is 400kg on the 14ft bar. It felt pretty good but decided to hold it there rather than risk irritating my back further.

Pressing session tomorrow

[Adam Bishop]

Back felt shite this morning, took me awhile to get moving but it’s feeling much less shite this evening.

No lifting but did my daily 45min dog walk and spend some time in the hot tub. Biggest thing was to keep moving g and not sit down too much today so sorted my gym a bit and cooked a couple of kilos of chicken breast on the grill for the next couple of days.

Just had my last meal – 8 whole eggs and veggies – and I’m off to bed. Hoping my back is spot on in the morning as it usually settles down quick

[Adam Bishop]

1. I have EAAs mid session for this protein source.

2. Mix you carb sources buddy. Rice, cream of rice, fruit, oats, honey etc. Makes it a lot easier to get your carbs in this way.

[Adam Bishop]

Woke up this morning with some nerve type pain in my lower back/glute region. Think I slept at a weird angle. Not ideal for a pull day but things eased off as the day went on so I still trained but held back on the loads a little.

SLDL 220×10
Pendlay Row 140×10 90×15
CG Pulldown 100×10 60×16
SA DB Row 65×10 35×20
WG Seated Cable Row 60×10 40×20
DD Reverse Fly 12.5×10 8×17

45mins walk with the dogs this evening and got some chicken grilled for the coming days.

Rest day tomorrow then my first events session back on Monday.

[Adam Bishop]

Back in the gym for some pressing today:

High incline bench press 120×7 80×12
Hammer Strength chest press 80×10 40×15
Incline DB Fly 17.5×10 10×20
Dips BWx10 blue band x20
Incline DB Curls 17.5×8 10×16
BB curl 40×8 20×15
SA Preacher curl 17.5×8 10×12

All pretty straight forward, nothing exciting but my chest was definitely not used to the volume hahaha. Lots of progress to be made over the next few weeks.

[Adam Bishop]

Agree with JP here.

If you’re looking for quad development from it then add some form of heel wedge.

Also it’s very easy to sit back a lot on a belt squat especially if you stabilise with handles Hatfield style. Ensure you’re staying as upright as possible to bias the quads more.

[Adam Bishop]

If it ain’t broke don’t fix it buddy.

If you’re progressing your lifts keep it going until progression stalls then make a change.

[Adam Bishop]

Rest day for me so just 45min of walking with the dogs today. Also did a Costco shop to get my food for the week.

While there’s no training to report here’s my split for the next 18.5 weeks:

M – Events (bag toss, hummer tyre deadlift, stones)
T – shoulders
W – legs
T – off
F – chest
S – back
S – off

So the change in split is to facilitate my goals. I have the Shaw Classic in 16 weeks and the deadlift champs in 18weeks both of which I need to be going in heavy bodyweight wise. I have the next 8 weeks to drop down to circa 140kg before I push back up for the shows. I did a similar thing post injury and leading into BSM 2023 and it worked extremely well. The reduction in heavy strongman events also gives my joints a short rest.

My back/pull session is now on Saturday so that it aligns with when I’ll be pulling the 505 in September at the deadlift champs.

Weirdly enough we have a standing chest press event at the Shaw Classic so I will be using my chest press as part of my chest days. I think it’s important to get plenty of chest pressing exposure for both a performance and injury prevention stand point.

Really looking forward to this next challenge.

[Adam Bishop]

Legs session today and the different focus was really enjoyable. Didn’t go too crazy as I’m still recovering from the travel and a chest infection but managed to lift some semi decent loads. In a good place for week one of a new plan.

Leg ext 111×18 77×20
Leg Press 600×10 400×20
Hack squat 200×10 100×20
Back ext 10×10 BWx20
Prone leg curl 65×10 45×18
SL curl 20×10 15×20
Standing calf raise 124×10 88×15
Seated calf 40×10 20×18