[Adam Bishop]

Saturday – double training day:

AM Session at the farm
Viking press 3×3
Yoke up to 320x15m
Farmers up to 135x30m
Keg loading 2x kegs x15m every 2 mins x4

PM session in the barn
Banded pec dec – 3×15
Chest Press – 2 work sets
Banded decline press – 2 work sets
Pressdowns – 2 work sets
Bent over Pressdowns – 2 work sets
Rev grip Pressdowns – 2 work sets

Really promising day tricep wise today. Viking presses were faster and the lockout was way stronger this week. Managed to progress on all my gym lifts in the evening as well. Very good training day.

[Adam Bishop]

Friday Squat session:

Squat 265×6
Paused Squat 215x2x3
Squat 165×10
Leg Extensions – 2 work sets
Back Extension- 2 work sets
Lying leg curl – 2 work sets
Calf series – 3 rounds

Very good session at physique warehouse, squats were feeling more powerful and purposeful this week which is promising.

[Adam Bishop]

Spot on from the guys above.

Bring back the barbell variations and you might look back at this time in the future as the moment you built some proper back density.

[Adam Bishop]

Thursday update:

No training, spent the day and night fishing. Packed all my meals up and ensured I kept the food going in.

This will be a regular thing for me – taking a total day off to recover both mentally and physically.

Packing up in a bit and heading over to physique warehouse for a squat session.

[Adam Bishop]

Great pressing session today.

Had physio in the morning and my tricep felt really good during and after treatment.
Followed this up with soft tissue work on my back and quads in massage.

Trained in the afternoon and did the following:

Strict log press 110×4
Seated pin press against bands 3×5
Standing DB Press 40x3x8
Cable pressdown 2 work sets
DB Skullcrushers 2 work sets
Bent over Pressdowns 2 work sets
DB Lateral raises 2 work sets

Really promising today and I’m happy my tricep is moving in the right direction.

[Adam Bishop]

Kicked off the morning with my conditioning session at the farm:

General movement for warm up
Box jumps 4×4
Fat Gripz farmers walk 85x15m EMOMx8
Keg carry 15m and sprint 15m EMOMx8

Then back home for some food before getting in the barn for my deadlift session:

Axle deadlift 310×6
Axle paused deadlift 247.5×3
Axle SLDL 185×6
CG Pulldown- 2 sets
High incline DB CSR – 2 sets
Power shrugs – 2 sets
Seated DB curl – 2 sets
DB hammer curl – 2 sets

Great training day today, feeling strong and loving my training again. Spent some time in the hot tub this evening to relax and it’s now bed time.

Pressing tomorrow

[Adam Bishop]

Not too much to report today.

Had a long 1hour walk with the dogs and that’s about it for the day. Spent the rest of the time relaxing and sorting some stuff out around the house – the usual grown up stuff.

Another double training day tomorrow.

[Adam Bishop]

Double training Saturday.

Got down the farm and cut a bit off the Viking press so I can fit in it properly then did the following:

Viking press (100kg in the hands) 5×3
Yoke up to 280x15m
Farmers up to 125x30m
Keg loading 80&100kg kegs 10m x4 (rest 2min between sets)

Then home for some food and a nap in the hyperbaric chamber before going back in the gym:

Pressdowns
DB skullcrushers
Bent over Pressdowns
Pec Dec
Decline cable press
Cable fly triple set

2 work sets on all the above and I finished off with some time in the sauna and cold tub.

Ready for a rest day tomorrow

[Adam Bishop]

Lowerbody session today:

Squat 255×6
Pause squat 205×5
Squat 155×10
Leg Extensions 3×20
Leg curl 2 work sets
45deg back ext 2 work sets
Calf triple set – 2 work sets

All felt solid but I held back on the squat reps as I have events tomorrow for the first time since moving my events session to Friday and didn’t want to overcook it.

[Adam Bishop]

So my current diet as I begin to push my bodyweight weight up ready for BSM and WSM. Currently sitting at 143kg

M1 – 6 whole eggs and a giant flapjack (90g oats, 30g honey, 75ml milk, 1 banana)

M2 – 60g whey isolate, 90g oats, 30g honey

Intraworkout – 60g sustain

M3 – 60g whey isolate 200g CoR

M4 – 250g 12% beef mince 200g pasta, tsp of olive oil and whatever greens I fancy.

M5 – same as M4

M6 – 60g whey

Starting off with around 700g of carbs a day and I’ll just look to increase this as and when I need to.

[Adam Bishop]

Busy day today. Got up this morning and spent an hour in the hyperbaric chamber then off for 45mins walking.

Morning gym session followed by a physio session and massage. Tricep is feeling really good at the moment and we are seeing progress every session.

Strict log press 100×8
Seated pin press w/bands 3×5
Standing DB Press 3×8
DB lateral Raise 2 sets
Pressdowns 2 sets
DB skullcrushers 2 sets
Bent over Pressdowns 2 sets

[Adam Bishop]

Monday’s Deadlifts

Another great pull day with everything feeling easy.

Axle deadlift 300×8
Axle Paused Deadlift 240×5
Axle SLDL 180×8
CG Pulldown 2 sets
High incline DB CSR 2 sets
Power shrugs 2 sets
Seated DB curl 2 sets
DB Hammer curl 2 sets

[Adam Bishop]

Rest day

Did my usual daily movement in the form of my 45min walk with the fur missiles and jumped in the hot tub in the evening.

Also got an hour in the hyperbaric chamber.

I was given a rough idea of what the Brits events are going to be and all I’ll say is that I’m very happy. Ready for another week of progress!

[Adam Bishop]

To add to the above I would say that these standards are achievable for most individuals through training and are not crazy strong but more of a good standard of strength.

[Adam Bishop]

Another double training day today starting off with events this morning:

Box Jumps 5×2
Keg Toss 5×2
Farmers walk 3x20m
Sandbag carry and sprint x10m EMOM x6

Then home for some food and a 45min walk before an hour in the hyperbaric chamber.

The evening session was press focused and looked like this:

Chest press – 2 work sets
Pec Dec – 2 work sets
Cable fly – 2 work sets
DB Lateral Raise – 2 work sets
Cable Pressdowns- 2 work sets
Bent over Pressdowns – 2 work sets
DB Skullcrushers – 2 work sets