[Adam Bishop]

Solid morning events session even though it was sub zero on the farm.

Viking press – up to 140kg in the hands for sets of 3
Yoke 20m – up to 400kg
Loading 10m – 4 implements
Powerstairs – up to 240kg for sets of 2

All lifts felt good as we build the weights up to Brits. Tricep was ok on the Viking press even with the unstable set up I’ve got.

[Adam Bishop]

Great squat session yesterday at physique warehouse, squat is starting to feel strong again and my knee is behaving for now.

Squat – 285×3
Pause squat – 228x3x3
Squat – 175×8
Leg Extensions – drop set
45 deg back ext – drop set
Lying leg curl – drop set
Calf raise series – 3 sets

Woke up and my body is feeling ok actually, time to wrap up warm and get off to a morning events session on a frozen farm

[Adam Bishop]

Had a couple of days on family visiting duties before Christmas so a lot of driving over the past 36 hours.

Got my cardio done while on the road and took all my food with me so no big deal but I’ve just got home now and I’m ready to crash out and jump in the hot tub before an early night.

Events training tomorrow

[Adam Bishop]

Buddy today with rehab and training today.

Had a good physio session this morning where we managed swelling in both my elbow and knee before I got some soft tissue work done on my back and pecs ready for my press session:

Log Lockout ISOs – 3×3/10sec
Strict Log Press – 130×3
Swiss bar lockouts w/chains – 3×8
DB Lateral Raises – 2 sets
Pressdowns – 2 sets
DB Skullcrushers – 3 sets
SA Pressdowns – 3 sets

[Adam Bishop]

Body was feeling a little sore today warming up for deadlifts so some modifications were made.

My mid back is pretty beat up from the car walk and powerstairs with the driving not helping with my recovery. Pulls didn’t feel great so I dropped the deadlift today and just went with my simple cable work which felt great. Managed to progress every set from last week so I’m happy. I was ahead of my deadlift plan anyway so it was the wise choice to leave it for next week.

CG Pulldowns – 2 sets
Seated Row – 2 sets
WG seated Row – 2 sets
BB curl – 3 sets
DB Curls – 3 sets

[Adam Bishop]

Saturday events

Back over to the Giants Live yard for another session on the comp kit. Started off with Viking press set at just over 90% comp weight and it felt great. Much more stable bit of kit than the one I’m training on and my tricep felt the best it has on the lockouts. Massive confidence booster. Did 5×3 on this.

Next I moved onto the powerstairs at full comp weight and blasted through all the blocks (200-250kg) in around 35secs which is very quick for this event.

Finished up with my cable push down variations for some volume.

Greta training week here, now time to get home and have another great week back in the Barn.

[Adam Bishop]

No training today just a icey walk with the dogs in the day then spent the rest of the day eating and relaxing.

Body is a little sore from yesterday with the car walk hitting my mid back well. Nothing major just some good old DOMS.

Back over to the yard tomorrow to play with the comp set up for Viking, powerstairs and loading again followed by some push volume in the gym.

[Adam Bishop]

Here’s a list of great barbell variations to choose from:

Back
Deadlifts, bent over row (both over and underhand grip), meadows row, landmine SA Row, Chest supported BB Row, shrugs, upright row.

Legs
Back squat, front squat, split squat, front loaded split squat (great exercise this), Bulgarian split squat, walking lunges, RDLs, Nordic curls (for knee dominant hamstring variation)

On top of all those you have DB variations of all of them pretty much plus several others. Focus on the basics and you can build a great physique. Machines are a great addition for ease of use, isolating muscles and saving joints but your basic lifts build slabs of muscle.

[Adam Bishop]

Good session on the comp kit today up in Yorkshire. Did a bit more weight wise than I planned as it all felt really good.

Yoke/car walk – a couple of runs at 300 and 350kg then a single run with the comp weight car at 450kg

Powerstairs – a couple of runs working on my timing and speed between the steps. Will do more of this on Saturday.

Loading – 120kg keg for 10m EMOMx8 with a sprint back each rep.

Then headed back up to the gym to get in some leg extensions and curls as well as my single arm tricep Pressdowns. Back there Saturday for some Viking press, powerstairs and loading again.

[Adam Bishop]

Bumper walking session with the dogs today as we’re up in North Yorkshire for a couple of days and some event training for me.

Walked for an hour and a half today – the hill nearly killed me haha. Lovely morning to be out there.

Tomorrow I head across to train on the kit for Britain’s Strongest Man.

[Adam Bishop]

Pressing session in the barn today:

Started out with some log lockouts with an iso hold at lockout – trying to get more comfortable in a fully locked out position overhead. Did 4 sets of 15sec holds with 80kg. Then after that I moved onto the rest of my session:

Log Strict Press – 125×3
Swiss bar lockouts (w/chains) 3×8
Standing DB Press 3×8
DB lateral Raise – 2 work sets
Cable Pressdowns – 2 work sets
DB Skullcrushers – 2 work sets
SA Cable Pressdowns – 4 work sets

Session turned out ok, I progressed on all my lifts but my log press felt off today – probably because I didn’t have my physio session before my weights session this week.

I’ve got a couple of events sessions to do now to finish the week so got to make sure I’m ready for those.

The carbs have pushed up to 800g and my bodyweight is back up to 147kg

[Adam Bishop]

Yep I agree with Sas here.

I drop the load of my main lift but still focus on quality of movement and the bar speed. Then I’ll reduce the total session volume by around 50%.

I don’t tend to deload very often (I’ll usually taper towards a comp where the intensity stays high and the volume drops drastically) but when I do it’s the above approach.

[Adam Bishop]

Deadlift day for me today and I worked up to a heavy set on the deadlift bar before working back down to a ladder set using a pair of modified lifting straps to speed up the change over between reps. It worked really well with all the pills being super fast.

Deadlift 365×4
Deadlift Ladder 240-260-280-300-320
CG Pulldown – 2 work sets
Seated cable row – 2 work sets
WG Seated Row – 2 work sets
High incline DB CSR – 2 work sets
BB curls – 4 work sets

The ladder loads are 80% of what they will be on the day but the focus today was the speed In between the reps which is where the event is won and lost. At WSM I placed 2nd in this event as I wasn’t fast enough with my straps so I’m ensuring that doesn’t happen again!

[Adam Bishop]

Completed my light pressing session I usually do on Saturday evening this morning with some solid work in the barn.

Banded Pec Dec – 3×15
Hammer Strength chest press – top set then 2 drop sets
Banded decline Press – 3×15
Pressdowns- top set then 2 drop sets
Bent over Pressdowns – top set then 2 drop sets
SA Cable Pressdowns – 3×12

Got some food prepped for the rest of the day then took the dogs out for an hours walk around the lake.

Time for an early night ready for some pulls tomorrow

[Adam Bishop]

Proper banging events session today. Motivation was sky high and the session didn’t disappoint.

Viking press – 127 (in the hands) x3 then a two back off sets of 10.
Yoke run – up to 360x20m in 7.14sec
Loading – 3 implements in 21sec (2 sets)
Power stairs – 12 steps total

Feeling fast and strong on all the events today. The Viking press both improved in weight and the quality of the lockouts so I’m a happy man. Yoke runs were the fastest I’ve done. Felt like Ricky Bobby out there.

Moved my evening session to tomorrow morning as I promised to help with Christmas decorations and other Christmas stuff and that.