[Adam Bishop]

Deload squat session today after driving 4.5hours up north ready for events tomorrow. Kept it light and fast:

Squat -260×2
Pause Squat 220x2x3
Leg Extensions- 2 sets
Prone leg curl – 2 sets

Booked in at a B&B tonight and ready for Viking press, car walk, loading and powerstairs tomorrow which will be my heaviest session of prep

[Adam Bishop]

Great sleep last night, I’ve managed to string some consistent sleeps the last week or so and my body is feeling great.

On my way up to Boroughbridge tomorrow for a couple of training sessions: squats and then events on the comp kit on Saturday.

[Adam Bishop]

I think maybe there’s a mix up in terms here.

You’re describing a mini cut not a deload.

As stated you don’t want to be deload of for 4 weeks especially if your in a calorie deficit. 1 week is enough for a deload. As for the length of your cut – I’ll leave that to the guys and girls on here who know more than I do on that.

[Adam Bishop]

Just 2x40min walks with the dogs today.

I need to ensure my base level of fitness remains in the final stages of prep for Brits so decided to add in a second walk on my “rest” days.

The giants live shows are fast paced with short breaks in between where usually you’ll be warming up for the next event so it really pays to be fitter for these shows over a multi day show like WSM. It’s the main reason I dropped the weight in the first place and I’m holding myself at 150kg for this show.

[Adam Bishop]

Busy day today. Morning physio session treating my elbow and shoulder then back home for my press session. Then had some soft tissue massage on my calf’s and quads (calf work really hurts!) finished up the evening with some time in the hot tub in the rain.

Log strict press – 140×3
Dips – 3 sets
DB Lateral Raises – 3 sets
Pressdowns – 2 sets
Bent over Pressdowns – 2 sets

Another little reduction in volume today as I prepare for Brits. Strength felt really good and shoulder was stable on the log press.

[Adam Bishop]

Agree with all the guys above. I will add that I really like adding band resistance to the hammer strength hip press. That coupled with a narrow low foot placement is a winner for me.

[Adam Bishop]

No other way to describe it – fucking awesome session today.

Just under 3 weeks out from Brits so the plan was to do the full deadlift ladder set up with 5 barbells at 300/320/340/360/380. All calibrated plates so I took just over 800kg of my plates plus 2 deadlift bars down to a local gym where I also used all their plates and 3 of their deadlift bars.

I wouldn’t usually go all out on comp weights as I don’t like to do that in training (more of a mental thing than anything else) but as the weights are sub max for me and it’s all about practicing transitions I made an exception for this one.

Smoked the full ladder in 28sec. To put it in perspective I did the same event with the same weights at WSM in June and it took me 38sec so the improvement is insane. Felt good for much more after the run aswell haha.

The video won’t be going up on social media as I need to keep a few tricks up my sleeve and out of the prying eyes of my competitors but I’ll pop it up after the show maybe.

Deadlift ladder – 300/320/340/360/380 in 28sec
CG Pulldowns – 2 sets
Seated Row – 2 sets
WG seated row – 2 sets
BB curls – 3 sets
DB Curl – 3sets

[Adam Bishop]

A chilled Sunday for me. Got some soft tissue work done and went for a walk with the dogs.

Bodyweight sitting at 149.1kg at the moment so a nice manageable weight for the events at Brits.

Full deadlift ladder to set up tomorrow – 5 loaded barbells totalling 1700kg. Can’t wait 😜

[Adam Bishop]

The vast majority of my training has been done alone as I’m a bit of a control freak and need to train on my own terms and on my schedule.

I do enjoy training with others and for the past 18 months I have trained with others for most of my sessions and I have enjoyed it (they still have to conform to my way though haha).

I like to think I’m pretty good at self motivating but I must admit some of my more beat up days where it’s tough to get going having someone there with me is a big help.

If you are comfortable training alone then that’s awesome. I would say that if you do get a training partner make sure they are reliable and add to your training – you don’t want someone who takes away from your training or causes you stress.

[Adam Bishop]

A lighter events session today as planned. Things have been on the up recently and I wanted to take a bit of weight off and focus on speed.

I like to programme these sessions when I need them so if I have 12 weeks of training planned I don’t take a structured deload on a set week but I keep a lighter session in reserve.

Viking press – up to 150×7
Yoke – up to 260x15m x3
Loading – 2xsandbag, 2x keg and a tyre x10m in 45sec
Powerstairs- 150kg x14

Also moved 800kg of my calibrated plates from my barn to a local gym ready for a full deadlift ladder run through on Monday. That’s a lot of plates in my truck haha.

[Adam Bishop]

Friday Squats.

Over to Physique warehouse yesterday for my lower session. The volume starts to drop now as we move closer to Brits and I start my taper so not much to note down but strength felt on form yesterday as I hit a very easy squat double with 305kg.

Squat – 305×2
Paused squat – 245x2x2
Leg Extensions – top set with 2 drops
Prone leg curl – top set with 2 drops
Calf raises – 3×15

[Adam Bishop]

Adam , what rep ranges would you reccomend ? and Phoebe my week looks like this. Monday to Friday is boxing in the evening. Consisting of what I initially posted. I stick to this religiously. Top up cardio will be Monday am for hiit sprints , Wednesday am long steady state run and then a Saturday second hiit session. I compete in amateur boxing which is far more fast paced hence the preference for hiit. My goal is to turn pro next year all going well so training may change. However that’s a story for the future haha. So there is some room for a strength training session. My recovery is very good from my current volume and I can handle two a days.

For explosive work I’d stick to lower reps, I like 5 sets of 2 reps on jumps and throws. Plenty of rest.

For strength movements I’d go for a range of rep ranges but a good starting point would be 3-4 sets of 3-8 reps.

Pulls would be a little higher in the 6-12 range and the rotator cuff and abdominal work is high reps

[Adam Bishop]

On the Bank fishing today and tonight. I’m really enjoying having something non training related to obsess about – it keeps me fresh.

Ended up walking round two lakes today trying to find the fish but I’m all settled in now and landed a couple going into the evening.

Upgraded my stove so cooking on the bank is way easier. Gotta get my meals in.

Squats tomorrow

[Adam Bishop]

Rest day for me. Body is feeling pretty good tbh which is great news as we get through some heavier sessions.

Got my cardio done walking the dogs this morning then the weekly food shop in Costco this afternoon.

Off fishing tomorrow for my mental break so early night for me.

[Adam Bishop]

Yep some resistance training should compliment your boxing training well. You can rotate exercises but I like the following template:

1. Explosive lowerbody – eg box jumps
2. Explosive upperbody – eg MB throws
3. Main strength lift lower – eg squat
4. Main strength lift upper – eg Bench Press
5. Some form of pull
6. A circuit of rotator cuff and abdominal work

That’s a very basic starting point. All exercises should start basic before progressing to complex eg: box jumps to single leg bounds or back squat to barbell split squats. As I said you can keep rotating exercises as and when you need them but remember the purpose of this training is to help your boxing, not get in the way of your boxing training. Keep it simple.