[Adam Bishop]

Still in the midlands on Christmas family visiting duties but luckily I got my events session done at Serious Strength Gym in Loughborough. Awesome session and everything felt light and fast. Things are really coming together now and my body is feeling good. Hit comp weight on the Viking press for 3 easy reps, ran with a 420kg yoke then felt quick on the loading. Very happy strongman here.

Viking press – up to 150×3 (in the hands) then a drop set performed strict for 17 reps
Yoke – up to 420 for 15m
Loading – sandbag/keg/tyre all for 10m (2 sets)

[Adam Bishop]

Friday Squats

Heading back to powerbase gym at Loughborough university for my squat session yesterday. Even though the gym has gone through 3 or 4 refits since my days training there at the uni it still has the same feeling of high performance. Loved being back in the place where my strongman journey started.

Didn’t manage to catch up with Big Rich but thanks for sorting me the session buddy.

Squat – 290×3
Paused Squat – 232.5x3x3
Squat – 175×8
Prone leg curl – 2 sets
Back Ext – 3 sets
Calf raises – 3 sets
Walking lunges – 3x40m

[Adam Bishop]

Physique warehouse in West Moseley near Walton on Thames is another option for you.

[Adam Bishop]

Tuesday – log press

Log lockout ISOs – 3×3/10s
Log strict press – 135×3
Standing Swiss bar lockouts – 3 sets
DB Lateral Raises – 2 sets
Pressdowns – 2 sets
DB Skullcrushers – 3 sets
SA Pressdowns – 3 sets

Had a good physio session in the morning treating my tricep and patella tendon. Session went great with all lifts progressing. Finished up with some soft tissue massage.

[Adam Bishop]

We are back! A couple of sessions to update you on and they were some proper bangers!

Monday – Deadlifts
Deadlift – 370×3
Deadlift ladder – 260/280/300/320/340
CG Pulldown – 2 sets
Seated cable row – 2 sets
WG Seated Row – 2 sets
BB curls – 3 sets
DB Curls – 3 sets

I had my first hit of the Do No F***ing Miss pre workout and wow that is some good shit. Only had a half serving and it proper put me in the zone. Deadlifts were flying up and my ladder in particular was 4 seconds faster than last time even with the heavier weight.

[Adam Bishop]

Sunday was a rest day for me and I really needed it!

Body was feeling beat up and my patella tendinitis was flaring up.

I rested as much as possible, used a game ready I have on loan to ice and compress my knee and elbow and then got an early night – so early in fact I forgot to update my log so apologies for the delayed Sunday update.

Woke up this morning feeling much better and ready to get a good pull session done in a couple of hours.

[Adam Bishop]

Solid morning events session even though it was sub zero on the farm.

Viking press – up to 140kg in the hands for sets of 3
Yoke 20m – up to 400kg
Loading 10m – 4 implements
Powerstairs – up to 240kg for sets of 2

All lifts felt good as we build the weights up to Brits. Tricep was ok on the Viking press even with the unstable set up I’ve got.

[Adam Bishop]

Great squat session yesterday at physique warehouse, squat is starting to feel strong again and my knee is behaving for now.

Squat – 285×3
Pause squat – 228x3x3
Squat – 175×8
Leg Extensions – drop set
45 deg back ext – drop set
Lying leg curl – drop set
Calf raise series – 3 sets

Woke up and my body is feeling ok actually, time to wrap up warm and get off to a morning events session on a frozen farm

[Adam Bishop]

Had a couple of days on family visiting duties before Christmas so a lot of driving over the past 36 hours.

Got my cardio done while on the road and took all my food with me so no big deal but I’ve just got home now and I’m ready to crash out and jump in the hot tub before an early night.

Events training tomorrow

[Adam Bishop]

Buddy today with rehab and training today.

Had a good physio session this morning where we managed swelling in both my elbow and knee before I got some soft tissue work done on my back and pecs ready for my press session:

Log Lockout ISOs – 3×3/10sec
Strict Log Press – 130×3
Swiss bar lockouts w/chains – 3×8
DB Lateral Raises – 2 sets
Pressdowns – 2 sets
DB Skullcrushers – 3 sets
SA Pressdowns – 3 sets

[Adam Bishop]

Body was feeling a little sore today warming up for deadlifts so some modifications were made.

My mid back is pretty beat up from the car walk and powerstairs with the driving not helping with my recovery. Pulls didn’t feel great so I dropped the deadlift today and just went with my simple cable work which felt great. Managed to progress every set from last week so I’m happy. I was ahead of my deadlift plan anyway so it was the wise choice to leave it for next week.

CG Pulldowns – 2 sets
Seated Row – 2 sets
WG seated Row – 2 sets
BB curl – 3 sets
DB Curls – 3 sets

[Adam Bishop]

Saturday events

Back over to the Giants Live yard for another session on the comp kit. Started off with Viking press set at just over 90% comp weight and it felt great. Much more stable bit of kit than the one I’m training on and my tricep felt the best it has on the lockouts. Massive confidence booster. Did 5×3 on this.

Next I moved onto the powerstairs at full comp weight and blasted through all the blocks (200-250kg) in around 35secs which is very quick for this event.

Finished up with my cable push down variations for some volume.

Greta training week here, now time to get home and have another great week back in the Barn.

[Adam Bishop]

No training today just a icey walk with the dogs in the day then spent the rest of the day eating and relaxing.

Body is a little sore from yesterday with the car walk hitting my mid back well. Nothing major just some good old DOMS.

Back over to the yard tomorrow to play with the comp set up for Viking, powerstairs and loading again followed by some push volume in the gym.

[Adam Bishop]

Here’s a list of great barbell variations to choose from:

Back
Deadlifts, bent over row (both over and underhand grip), meadows row, landmine SA Row, Chest supported BB Row, shrugs, upright row.

Legs
Back squat, front squat, split squat, front loaded split squat (great exercise this), Bulgarian split squat, walking lunges, RDLs, Nordic curls (for knee dominant hamstring variation)

On top of all those you have DB variations of all of them pretty much plus several others. Focus on the basics and you can build a great physique. Machines are a great addition for ease of use, isolating muscles and saving joints but your basic lifts build slabs of muscle.

[Adam Bishop]

Good session on the comp kit today up in Yorkshire. Did a bit more weight wise than I planned as it all felt really good.

Yoke/car walk – a couple of runs at 300 and 350kg then a single run with the comp weight car at 450kg

Powerstairs – a couple of runs working on my timing and speed between the steps. Will do more of this on Saturday.

Loading – 120kg keg for 10m EMOMx8 with a sprint back each rep.

Then headed back up to the gym to get in some leg extensions and curls as well as my single arm tricep Pressdowns. Back there Saturday for some Viking press, powerstairs and loading again.