[Adam Bishop]

BACK in the barn

Another good session today progressing the load on all movements:

Deadlift – 220×8
CG Row – 2 sets
Seated cable Row – 2 sets
SA DB Row – 2sets
High incline DB CSR – 2 sets
High pulls – 2 sets
Farmers walk 15m EMOM x10
Seated DB Curl – 2 sets
DB Hammer Curl – 2 sets

Relaxed for the rest of the day and sorted some bits around the house out as I’ve got a proper busy day tomorrow

[Adam Bishop]

No training today, only my usual recovery work.

45min walk this morning then just over an hour in the hyperbaric chamber this afternoon.

Pull session tomorrow and I’m looking forward to upping the weight again on my deadlifts.

Elbow is feeling pretty good tbh. Still a little sore on some fast movements but we are getting there.

[Adam Bishop]

Awesome press session today. Took it easy with the tricep yesterday as it was a little beat up from treatment and it payed off. Elbow extension much improved and lockout feeling stronger. Switched a couple of exercises around so focus on getting that full extension – did this by adding in a couple of bilateral exercises to allow the left arm to help the right lockout. Feeling much more confident now.

Pressdowns
CG Swiss Bar Bench press
SA Seated French Press
Seated DB Press
Seated Swiss bar press
DB Lateral Raises
Hammer Strength Chest Press

All done for one set of 8-10 and one set of 15-20. Finally back to two plates on the chest press, just another two to go!

[Adam Bishop]

It depends on a couple of factors and for me the most important one one is experience level.

I like to put the more complex movements like a barbell squat early in the session as they require more muscles and coordination to complete. Under fatigue there is a great chance of a break down in form.

I can see the benefit for a more experienced lifter putting the squat later in the session but for 99% of people I would always put it first or at least very early in the session.

[Adam Bishop]

Got my cardio done early doors today then it was off to train legs at Physique Warehouse at lunchtime but first some triceps:

SA Pressdowns 3×8
SA DB Cross body extensions 3×8
SA DB French Press 3×8

Leg Extensions 3×20
SSB Squat 250×9
Hammer Strength Leg Press 150×9 (SL) 150×34 (DL)
45deg back extension 40×10 25×16
SL kneeling Leg Curl 47.5×10 20×15
Calf raises 3×45

That was all I had time for as I got a last minute physio session booked. Still struggling with pain inhibiting full elbow extension and I needed a fresh set of eyes to look at what I was missing.

My medial head was partially torn but did not require repair so it’s become inflamed as it has been doing the bulk of the work for a while now. The pain is from fluid build up from inflammation so we did some manual therapy today and things are looking up. Booked in next week and I’ll be switching in some different tricep variations to really focus on getting that full extension by using the left side to aid with the lockout.

Big positives today, feel like we have a plan and as soon as we settle it down I’ll be in a great spot.

[Adam Bishop]

I’m the barn today for just my chest and Delt work. Giving the tricep another day rest before I do any direct extension isolation work on it. All exercises were the usual 2 working sets (8-10 & 15-20 reps)

Hammer Strength chest Press
Incline DB Fly
Incline Swiss bar press
DB Lateral Raise

Tomorrow I’ll do my tricep isolation work and my usual squat and legs session

[Adam Bishop]

Rest day today. Body felt pretty good after deadlifts yesterday which is promising.

No other recovery work to report – took the full day off and went fishing. Still kept all my meals in don’t worry.

[Adam Bishop]

Back to deadlifting today! Nothing crazy weight wise but it felt good to be pulling again.

Deadlift – 170×10
CG Pulldown – x10,20
Seated cable Row – x10,20
SA DB Row – x10,20
High incline DB Row – x10,20
High Pulls – 2×15
Farmers walk 20m EMOMx10
Seated DB Curl x10,20
DB Hammer Curl x10,20

[Adam Bishop]

What is the best way to improve benchpress

Regular consistent bench pressing with good form and focus on press variations that are as similar as possible to the bench press.

[Adam Bishop]

Some deluxe recovery work today haha. Got a hyperbaric session in this morning, walked this afternoon, jumped in the hot tub this evening and completed several compex sessions on my tricep during the day.

Feeling much looser but we will see if it all sticks tomorrow.

Pull tomorrow and a return to deadlifting!

[Adam Bishop]

Saturday October 1st

Had a good pressing session yesterday, once again the tricep is feeling strong but I’ve still got pain at lockout. Gonna be really proactive this week in trying to rectify that with a few strategies. The session went like this:

Cross body DB Tricep Ext 4×10
DB French Press 4×10
Seated DB Press x10 x20
DB Lateral Raise x10 x20
Seated Swiss Bar Press x10 x20
Hammer Strength Chest Press x10 x20

[Adam Bishop]

First time for a while I’ve done 3 back to back training days and my body felt it today for sure. Much needed rest day.

Morning walk and hyperbaric chamber session this morning then outside to cook some chicken on the smoker.

Back in the gym tomorrow for another press session

[Adam Bishop]

Hi Adam I’ve been reading back through your log and notice you alternate hesvy and speed deadlifts week by week. On a Speed week you do 8 sets of 2 at a submaximal weight. What’s the rest time in-between them sets ?

Yeah I’m doing that as the weight gets too heavy to do standards weekly linear progressive overload. Speed work is set at 55% max and my rest is roughly 1-3mins but I go on feel now. The quality of the movement and bar speed is more important to me than having a short rest period for me

[Adam Bishop]

Great here’s a couple of sessions to try I’ve put them in order of intensity.

Steady state, complete 500cal. Set your bodyweight to an arbitrary 100kg (need to standardise this) and see how long it takes you to complete 500cal. Try and beat this each week. L5 or 6 on the air break is a good place to start.

L5-7 on the air brake. 20sec on holding 90-110rpm 40sec rest. Complete 20 reps. I used to use this for athletes who are unable to run so I’m trying to mimic tempo runs here. Make sure the saddle is set to the correct height as you don’t want it too low as this will make it very quad dominant.

L7 on air break. 6x1min efforts holding 450W aiming for 90rpm. Rest 3mins between efforts. This one is pretty disgusting.

Alactic power session – L9 or 10 on air break. 6 second sprint (out the saddle) 24sec rest x6. Complete 3 sets with 3min rest in between.

Hopefully those make sense to you. If not please ask questions and I’ll try and explain them better. Final top tip – programme these sessions into the wattbike memory so you don’t have to re enter the session each time.

[Adam Bishop]

Legs session at physique warehouse:

Tricep work:
SA Pressdowns 4×10
SA DB Tricep Ext 4×10
SA DB French Press 4×10

Then onto my legs session:
Leg Extensions 119x3x20
SSB Squat 250×8
SL Hammer Strength Leg Press 140×10 140×33(DL)
45deg back ext 40×8 15×18
Kneeling Leg Curl 45×10 25×15
Standing calf Raise 2×20
Reverse V Squat x20

Good session with my tricep work improving slowly once again. Strength on the DB extension is really progressing, it’s just the pain at lockout that is an issue (especially on the cable Pressdowns) long head of my tricep is definitely being engaged now. I know as soon as the inflammation and pain subsides I’ll be flying on these movements