[Adam Bishop]

A chilled Sunday for me. Got some soft tissue work done and went for a walk with the dogs.

Bodyweight sitting at 149.1kg at the moment so a nice manageable weight for the events at Brits.

Full deadlift ladder to set up tomorrow – 5 loaded barbells totalling 1700kg. Can’t wait 😜

[Adam Bishop]

The vast majority of my training has been done alone as I’m a bit of a control freak and need to train on my own terms and on my schedule.

I do enjoy training with others and for the past 18 months I have trained with others for most of my sessions and I have enjoyed it (they still have to conform to my way though haha).

I like to think I’m pretty good at self motivating but I must admit some of my more beat up days where it’s tough to get going having someone there with me is a big help.

If you are comfortable training alone then that’s awesome. I would say that if you do get a training partner make sure they are reliable and add to your training – you don’t want someone who takes away from your training or causes you stress.

[Adam Bishop]

A lighter events session today as planned. Things have been on the up recently and I wanted to take a bit of weight off and focus on speed.

I like to programme these sessions when I need them so if I have 12 weeks of training planned I don’t take a structured deload on a set week but I keep a lighter session in reserve.

Viking press – up to 150×7
Yoke – up to 260x15m x3
Loading – 2xsandbag, 2x keg and a tyre x10m in 45sec
Powerstairs- 150kg x14

Also moved 800kg of my calibrated plates from my barn to a local gym ready for a full deadlift ladder run through on Monday. That’s a lot of plates in my truck haha.

[Adam Bishop]

Friday Squats.

Over to Physique warehouse yesterday for my lower session. The volume starts to drop now as we move closer to Brits and I start my taper so not much to note down but strength felt on form yesterday as I hit a very easy squat double with 305kg.

Squat – 305×2
Paused squat – 245x2x2
Leg Extensions – top set with 2 drops
Prone leg curl – top set with 2 drops
Calf raises – 3×15

[Adam Bishop]

Adam , what rep ranges would you reccomend ? and Phoebe my week looks like this. Monday to Friday is boxing in the evening. Consisting of what I initially posted. I stick to this religiously. Top up cardio will be Monday am for hiit sprints , Wednesday am long steady state run and then a Saturday second hiit session. I compete in amateur boxing which is far more fast paced hence the preference for hiit. My goal is to turn pro next year all going well so training may change. However that’s a story for the future haha. So there is some room for a strength training session. My recovery is very good from my current volume and I can handle two a days.

For explosive work I’d stick to lower reps, I like 5 sets of 2 reps on jumps and throws. Plenty of rest.

For strength movements I’d go for a range of rep ranges but a good starting point would be 3-4 sets of 3-8 reps.

Pulls would be a little higher in the 6-12 range and the rotator cuff and abdominal work is high reps

[Adam Bishop]

On the Bank fishing today and tonight. I’m really enjoying having something non training related to obsess about – it keeps me fresh.

Ended up walking round two lakes today trying to find the fish but I’m all settled in now and landed a couple going into the evening.

Upgraded my stove so cooking on the bank is way easier. Gotta get my meals in.

Squats tomorrow

[Adam Bishop]

Rest day for me. Body is feeling pretty good tbh which is great news as we get through some heavier sessions.

Got my cardio done walking the dogs this morning then the weekly food shop in Costco this afternoon.

Off fishing tomorrow for my mental break so early night for me.

[Adam Bishop]

Yep some resistance training should compliment your boxing training well. You can rotate exercises but I like the following template:

1. Explosive lowerbody – eg box jumps
2. Explosive upperbody – eg MB throws
3. Main strength lift lower – eg squat
4. Main strength lift upper – eg Bench Press
5. Some form of pull
6. A circuit of rotator cuff and abdominal work

That’s a very basic starting point. All exercises should start basic before progressing to complex eg: box jumps to single leg bounds or back squat to barbell split squats. As I said you can keep rotating exercises as and when you need them but remember the purpose of this training is to help your boxing, not get in the way of your boxing training. Keep it simple.

[Adam Bishop]

Press session

Strict Log Press – 140×2 120×5
Swiss bar pin press w/chains – 3×6
DB lateral raise – 3×10
Dips – BWx8 green band x15
Pressdowns – 2 sets
DB Skullcrushers – 3 sets
SA Pressdowns – 3 sets

Added in some dead hangs from the chin up bar to my session prep to aid with my overhead position. I’ve been struggling with my lats being extremely tight post deadlift sessions and it’s been affecting my overhead position. Seemed to do the trick as it was better today.

Also had a physio session today treating my tricep and looking at my shoulder mobility. Really happy with the progress we’re making here.

[Adam Bishop]

Hi Andrew

If the surgeon has given you the all clear to train these movements then I would be happy to include them in your training.

A usual return to hip hinge movements progression I have used while rehabbing similar injuries in athletes is starting on a basic back extension on the GHR with bodyweight. If this is pain free and your form is spot on then I would move to a 45deg back extension once again starting with bodyweight and only progressing when the movement is spot on form wise and pain free. I would then load this movement for a few sessions before then moving to an RDL.

For you an RDL is probably going to be a better choice of movement rather than a stiff leg from the floor and it is easier to set your lats and brace while in the upright position of the RDL.

As the other guys have said start light, progress slowly and never sacrifice form for weight. Consistent progress however small will always give better results than rushing it and causing a re-injury.

One final point is that I would recommend daily completion of the McGill big 3 core exercises (google it if you are not familiar with it). I perform them as part of my session prep every day and I believe their injury prevention and performance benefits are immense especially with deadlifts and squats.

[Adam Bishop]

We went big today on the pulls and the ladder and it was spot on. Raw pulls have been progressing nicely so I wanted to hit comp weight on the ladder today before I do the proper run through with the 5 barbells next week. I managed all 5 lifts in just under 50sec including the time to put the plates on so removing the time it took to put the plates on I managed 22 seconds.

Deadlift – up to 380×1
Deadlift ladder – 300/320/340/360/380
CG Pulldown – 2 sets
Seated row – 2 sets
WG seated row – 2 sets
BB Curls – 3 sets
DB Curls – 3 sets

[Adam Bishop]

Got my short press session done this morning then went out on an hours walk with the dogs.

Slept really well last night and my body is feeling really good today which bodes very well for an important pull session tomorrow.

Banded flys – 3×15
Hammer Strength chest press – 3×8-12
Banded decline press – 3×12
Cable Pressdowns – 3×8-12
SA Cable Pressdowns – 3×12

[Adam Bishop]

That’s an interesting one.

Obviously with out a physical assessment the best I and the other forum guys contributing can do is offer up possible reasons for your issues.

So before I give you what I think could be happening a couple more questions:

1. Do you get an even pump across all three heads of the tricep when training them?

2. Are there any movements where the triceps burn out faster than others?

3. In isolated single arm movements is your left tricep the same strength as right?

Hi Adam! Well, guesses will hopefully lead me closer to the truth 🙂

I would say that medial head burns out the absolute fastest. Not even close.

Movements over the head (elevated arm) are the hardest ones, or the ones where the pain gets the worst with relatively heavy weight. Along with rope push downs. Straight pushdown are better.

And finally, yes, my left tricep is now stronger then my right, which was not the case before the injury… [/quote]

So this is exactly what I was expecting mainly as Ive been dealing with similar symptoms myself albeit from a different injury.

It sounds to me like you have done some damage to the medial muscle and/or the medial tendon at some point. The swelling around the elbow joint is the key indicator here plus the weakness on overhead movements.

I can only give you what has worked for me as I progressed back from a full tricep rupture back in the summer.

1. Soft tissue work on the tricep as a whole to keep everything supple as possible.

2. Banded terminal elbow extensions (much like a TKE or terminal knee extension) performed daily 3×15

3. Isometric holds daily in lockout position for 3×3/10sec holds – arm straight out, arm straight out and pushing laterally and overhead. I did these against my power rack.

4. Unilateral Pressdowns building strength and strength endurance back in the tricep (this is ongoing for me) while doing this I kept my bilateral straight bar Pressdowns in

5. Higher volume direct tricep work – sets of 20 for me in a DB skullcrushers pattern.

I hope all this makes sense. Fire any follow up questions my way. [/quote]

Hi Adam! Thank you for the well put reply. I will definitely try this, as it all makes sense to me. Quick question only for point number 3, I am a little unsure how this looks like. Could you try to explain a little deeper? Or as you would describe it to a 10 year old 😀 thanks again![/quote]
Yep no problem.

Stand in front of a power rack and set the safety bar or a barbell in the rack at chest height. Stretch out your arm and with you hand in a neutral “hammer” position push down hard with a nearly straight arm for 10 seconds, rest for 3 seconds then repeat 2 more times. That’s one set, perform 3 sets.

Then use the upright of the rack and in the same position push outwards for the same sets.

Finally put your arm above your head and push against the chin up bar for the same sets again.

You should be able to feel your tricep contracting hard with each isometric hold.

Hope that helps a bit more. If not let me know and I’ll get a video or photo of me doing them this week.

[Adam Bishop]

Nice heavy events session today with no issues. Felt good to shift some heavy weight today. Body now feels like it’s worked for sure which is great.

Viking press – up to 150 in the hands for 5
Yoke – up to 440x15m
Loading – 5 implements
Power Stairs – 240×14

The farm floor was proper slippy today with the wet weather and condensation so had to take it easy with the speed events but everything moved well and the Viking press is feeling spot now.

[Adam Bishop]

That’s an interesting one.

Obviously with out a physical assessment the best I and the other forum guys contributing can do is offer up possible reasons for your issues.

So before I give you what I think could be happening a couple more questions:

1. Do you get an even pump across all three heads of the tricep when training them?

2. Are there any movements where the triceps burn out faster than others?

3. In isolated single arm movements is your left tricep the same strength as right?

Hi Adam! Well, guesses will hopefully lead me closer to the truth 🙂

I would say that medial head burns out the absolute fastest. Not even close.

Movements over the head (elevated arm) are the hardest ones, or the ones where the pain gets the worst with relatively heavy weight. Along with rope push downs. Straight pushdown are better.

And finally, yes, my left tricep is now stronger then my right, which was not the case before the injury… [/quote]
So this is exactly what I was expecting mainly as Ive been dealing with similar symptoms myself albeit from a different injury.

It sounds to me like you have done some damage to the medial muscle and/or the medial tendon at some point. The swelling around the elbow joint is the key indicator here plus the weakness on overhead movements.

I can only give you what has worked for me as I progressed back from a full tricep rupture back in the summer.

1. Soft tissue work on the tricep as a whole to keep everything supple as possible.

2. Banded terminal elbow extensions (much like a TKE or terminal knee extension) performed daily 3×15

3. Isometric holds daily in lockout position for 3×3/10sec holds – arm straight out, arm straight out and pushing laterally and overhead. I did these against my power rack.

4. Unilateral Pressdowns building strength and strength endurance back in the tricep (this is ongoing for me) while doing this I kept my bilateral straight bar Pressdowns in

5. Higher volume direct tricep work – sets of 20 for me in a DB skullcrushers pattern.

I hope all this makes sense. Fire any follow up questions my way.