[Adam Bishop]

Squat session today and everything went to plan.

Got up and did my morning cardio (45min walk) then an hour in the hyperbaric chamber.

Trained in the barn this week and did the following:

Squat 255×8
Pause squat 205×5
Squat 155×10
Leg press – 2 work sets
Seated leg curl – 2 work sets
Calf series – 2 work sets

Back over on the farm tomorrow morning for events followed by some pressing in the evening.

[Adam Bishop]

Yep listen to your body.

Keep some low level activity in there like going for walks etc as if you just lay in bed all day or the like you’ll likely feel worse.

When you return to the gym take it easy on your first session to scope where your recovery level is at

[Adam Bishop]

Nothing to report from yesterday as it was my day off and I spent the night fishing… well actually I spent it hiding from the torrential rain in a Bivvy.

One thing I have learnt is that you have to have something else apart from training in your life to avoid mental burn out and to keep things enjoyable. It doesn’t have to be physical but it needs to give you a break from the often monotonous slog that is strength training.

[Adam Bishop]

Another busy work day for me today. Got my pressing session done in the morning before a physio session followed by soft tissue massage in the afternoon. Seeing some good progress with my tricep now with the lockout above head getting much better.

Strict log Press 90×8
Seated Swiss bar lockouts w/bands 80×5
Standing DB Press 35x3x8
DB Lateral raise x8 x14
CGBP 110×7 80×13
Pressdowns x7 x18
Bent over Pressdowns x10 x20

[Adam Bishop]

Get better at dips is my vote.

As Clare says you can use a band to assist the movement if needed but also don’t worry about getting “hypertrophy rep ranges”

You can just set a total number of dips for the session and see how many sets it takes for you to get them. Progress by attempting to hit the same number in fewer sets and before you know it you’ll be adding weight to them.

[Adam Bishop]

Depends on your strength and experience level IMO.

If you feel ok and as long as it doesn’t negatively impact your BJJ/MMA training then crack on and see how you progress

[Adam Bishop]

Double training day with a 7am and 2pm session as well as my morning walk and hyperbaric session – it was a busy day!

Morning session
Movement mechanics
Box jumps 5×2
Fat grips farmers walk 15m EMOMx8
Barrel carry and sprint 15m EMOMx8

Back home for 45min walk, meal 1 and 2 and then an hour in the hyperbaric chamber before…

Afternoon session
Axle deadlift 290×8
Paused deadlift 232.5×5
SLDL 175×8
CG Pulldown – 2 sets
High incline chest supported row – 2 sets
High pulls – 2 sets
Seated DB Curl – 2 sets
DB hammer curl – 2 sets

Felt great to be pulling respectable numbers again. All part of the plan to get me ready for a 340-360kg axle deadlift for reps in 4 weeks time

[Adam Bishop]

No lifting today. Got my tricep rehab and compex work done in the morning then had an hour in the hyperbaric in the afternoon.

Morning sessions start tomorrow so on Monday and Thursday I will have double training days with the morning session focused on movement mechanics, power and conditioning and the afternoon session focused on strength.

[Adam Bishop]

Hi Adam when you talk about squat variations do you squat in a desdlift stance to help build that movement pattern or do you squat wider? Thanks

Hi Thomas

No my deadlift stance is very narrow and that would not be suitable for a squat.

I treat them as two completely separate lifts that will help each other but there is no need to have the same stance.

[Adam Bishop]

Double training day today:

A return to some light events training in the morning before getting my second press session and tricep rehab done this evening. Kept everything light on the events as I try and regain a little speed and quality of movement I’ve lost while gaining weight so it was a speed focus today.

Keg Toss – 5×2
Farmers walk 105kg each hand 3x30m
Keg sprints x10 EMOM

Went home for a couple of meals in and had a nap before getting the second session done:

Chest Press x10 x18
Incline DB Fly x10 x20
Banded Decline press 3×20
Pressdowns x10 x15
Bent over Pressdowns x10 x20
Reverse grip Pressdowns x9 x20

Lockout felt really good today on all movements especially with the return of the bent over Pressdowns which will be a keeper for sure.

[Adam Bishop]

Until recently I was a oat milk drinker but I’ve dropped it for water and it hasn’t bothered me.

If you’re not concerned with the calorie comparison I’ve found the “barista” oat milks to be the best tasting

[Adam Bishop]

More squat variations in todays squat session. I like to use squat variations as close to the competitive movement as possible as I feel they have the best carryover to the lift in question. The goal here is to lift as much as possible rather than hit the muscle from as many angles as possible. It’s simple and very effective in my experience.

Squat 245×8
Pause squat 195x3x5
Squat 145×10
45deg back extensions x10 x16
Lying leg curl x9 x15
Calf raise series – 2 sets
V squat x20

[Adam Bishop]

Rest day today. Tried to do as little as possible so walked the dogs this morning then did an hour in the hyperbaric in the afternoon.

Also got a few meals prepped so that I don’t have to cook for the next couple of days.

Body was feeling a bit stiff and sore this morning which is a great feeling after a long time. Squat day tomorrow and I’ll be heading up to Physique warehouse for that one.

[Adam Bishop]

Busy day for me.

Ended up sprinting after two dogs this morning as someone’s dog chased one of mine off – I can confirm that I’m not built for long distances anymore but I can manage 100m haha

Morning session was good with some more progress made on my pressing movements:

Strict log press up to 80×8
Banded pin press up to 80×8 (plus band tension)
Standing DB OH Press 3×8
DB Lateral raise x10 x18
Pressdowns x9 x20
CGBP x10 x14
SA Pressdowns x10 x10

For the afternoon I had an hours soft tissue work on my back and hamstrings before an hour with my physio doing tricep rehab.

Finally this evening I got in the hyperbaric chamber for an hour.

[Adam Bishop]

Back to full training today and it felt great.

Weights were light for me but it’s important to progress slowly as I prep for Brits in 13 weeks. Positioning on the pulls felt great as well.

Deadlift 270×8
Paused Deadlift 215×5
SLDL 162.5×8
CG Pulldown x8 x18
SA DB Row x10 x16
High Pulls x15 x15