[Adam Bishop]

Not much to report today apart from the same tricep rehab work as yesterday so:

Terminal elbow extensions 3×20
Band Pressdowns 3×20
Band OH Extensions 3×20

Back home tomorrow and back to full training for BSM in January. Deadlifts on the menu.

[Adam Bishop]

A quick tricep rehab session bank side today as I’m on a weekend fishing trip.

Terminal elbow extensions – 3×20
Band Pressdowns – 3×20
Band OH Extensions – 3×20
CG Push Ups – 3×20

Obviously pushed the reps higher and focused on the quality of movement as well as increasing blood flow to the muscle.

Finished up with the compex on muscle tension setting this evening.

Getting rehab done even when I’m away and have limited equipment.

[Adam Bishop]

Rest day today and I’m off for a weekend’s fishing trip for my Dad’s birthday.

Body is feeling the trip and the travel so a couple of days rest will do me good. I have brought some DBs and bands with me as I still need to do some tricep work tomorrow but otherwise I’ll be taking it easy.

Hopefully I can get my sleep back on point ready for Monday.

[Adam Bishop]

Sleep has been pretty poor while away and it wasn’t much better last night unfortunately. Something I’ll be keeping an eye on over the next few days especially as Brits prep officially starts on Monday.

Had a much needed physio session this morning where we made some more progress with getting the final 3deg of elbow extension before I headed up to Physique Warehouse for legs.

Leg extensions
SL Hammer Strength Leg Press
45 deg back extensions
Kneeling leg curl
V-Squat

An abbreviated session today as my body is feeling the effects of travelling and the lack of sleep so I know not to push it too hard.

[Adam Bishop]

Wednesday

Final day in Abu Dhabi, got in the gym early to get my pressing session done:

Pressdowns
CG bench Press (smith)
DB Skullcrushers
Machine chest press
Incline DB Fly
DB lateral raise

All done with the usual two work sets.

Then it was off to the airport for a lively 7 hour flight home before a two hour drive back from the airport.

Got home late last night (hence the delayed post – apologies).

[Adam Bishop]

Took a rest day today.

Sleep has been getting steadily worse over the holiday and body was feeling sub par this morning so no training today.

I’ll get my press session done tomorrow morning before I head home.

Nearly time to get everything back on track and prep for Britain’s Strongest Man 2023

[Adam Bishop]

Pull session today once again in the hotel gym:

Smith Machine Bent over row
CG Pulldown
WG Pulldown
High incline chest supported row
Smith machine high pulls
Seated DB curl
DB Hammer curl
DB concentration curl

Got it done today in a busy gym. Always amazes me seeing what some folk get up to in these places haha. Makes me very happy I have the gym at home.

I also don’t understand how people survive on 3 meals a day. I feel awful and I’m looking forward to getting back to 6 smaller meals

[Adam Bishop]

Shoulders and triceps session today in the hotel gym. The usual 2 working sets of 6-10 reps and 15-20 reps. Also iced my elbow a lot today to help with the inflammation around the medial tendon. With the heat out here and the travelling it’s looking a bit inflamed.

Pressdowns
DB Skullcrushers
CG Bench Press
Seated DB press
DB Lateral Raise
Seated Machine Press
Machine chest press

[Adam Bishop]

Hotel legs session. Standard hotel gym kit but we got it done today:

Leg Extensions
Seated SL leg press
Seated leg curl
45deg back extensions
Bodyweight calf raise series
Walking lunges

Two working sets on everything, managed to reach failure on everything so job done. You don’t always need fancy gyms full of the latest kit to get an effective session during off season training.

[Adam Bishop]

This is loads!

Session 1:

Back Squat
RDL
Leg Extensions
Lying leg curl
Standing barbell calf raise
Leg press

Session 2:

Front squat
DB RDL
DB Bulgarian split squat
Lying leg curl
Seated calf raise
Walking lunges

[Adam Bishop]

I would say that for the vast majority of people having the deadlift first is important IMO.

It will be the most complex and likely the heaviest lift you will do during the session so prioritising it first is in your best interest from a performance and an injury prevention point of view.

It requires the entire musculature of the posterior chain so ideally you don’t want any part of this chain to be fatigued if possible.

[Adam Bishop]

Apologies for no update yesterday guys. I travelled most of the day over to Abu Dhabi via Dubai for a family holiday.

I always struggle to sleep on flights even in business class so I’ve been pretty lethargic today.

Got into the hotel gym and got my tricep work done. Pretty much the minimal dose for me but I needed to get in and get it done.

Legs tomorrow either in the hotel gym or another local gym.

[Adam Bishop]

Hi Jack

Good to hear you’re enjoying strength training.

Your basic approach will work for the time being so why not get everything out of it you can. Is it the optimum and efficient way to build strength, no but more kilos on the bar is always a good way to go.

There are plenty of powerlifting programmes available online both free and for a fee which could be an option for you.

First and foremost ensure you are lifting with sound form and minimising the risk of injury. From there any programme will bring success if you apply yourself and keep shooting for progression. Once progress stagnates then switch up the rep scheme. In your case either drop to sets of 3 and lift more weight or (the option I would choose) drop the weight and build back up on sets of 6 or 8 before returning to the sets of 5.

No set rules with strength training and I’m glad you are exploring things for yourself.

Once again never sacrifice form for extra kilos on the bar!

[Adam Bishop]

No training to report for today, spent the day on the lake side fishing.

I enjoy my time away from training and thinking about competitions etc. For me it’s a big release.

Off on holiday tomorrow so I’ll get my tricep work done in the morning before I travel and I’ll be training while I’m on holiday so nothing changes apart from me also getting a sun tan.

[Adam Bishop]

Busy day today.

Had a morning call with my sports psychologist for a one hour session going over the past month.

Then straight off to see my physio for some tricep rehab. Really seeing the difference after these sessions in terms of getting the last 5deg of extension. Some manual manipulation and some dry needling today and we saw some improvements.

Had a sports massage session straight after this working on my back and hips before my press session in the barn:

Pressdowns
CG Bench Press
Hammer strength chest press
Incline DB Fly
Banded decline press
DB Lateral Raise

Shorter session as we did some tricep work earlier in the day at the physio. 2 work sets on everything. Managed to do 100kg on the clods grip which was a big milestone for me.

Finished the day with an evening walk with the dogs for 45min.