[Adam Bishop]

Yep that’s fine Connor, take them with whichever meal you feel comfortable with.

[Adam Bishop]

Just breathe buddy – Only humans could over complicate something as simple as breathing! I do not believe you need to tell your body to either breathe through your mouth or nose – it will know what to do.

The second part of your question is very good:

You always want to take your breathe when it’s easiest for your body to do so – this is when the body is upright or non compressed. So for a squat, take your breathe at the top before you start your decent and hold that breathe before finally exhaling during the final portion of your accent back to standing. The same applies for a deadlift – take the breathe and set your core while standing at lockout. If you try and take a breathe while the bar is on the ground it makes setting your core very difficult.

Leg press is easy, take you in breath with your legs extended before the sled compresses you.

Remember not to rush through the set and this applies to your breathing as well. Be purposeful with it and take a deep breath and use that air to “pressurise” your mid section (also known as the valsalva maneuver) every single rep.

[Adam Bishop]

Just the usual recovery work today.

Got out for my morning cardio with the dogs before jumping in the hyperbaric for an hour and a bit.

Went down to the gym and went through my isometrics to help with my patella tendinitis as well as my tricep circuit of band Pressdowns, isometrics and terminal elbow extensions.

Finished the evening with a couple of rounds in the hot tub.

[Adam Bishop]

Busy Tuesday for me today.

Morning cardio with the dogs
Physio session
Sports Psyc call
Sports massage
Evening press session

Managed to progress all my lifts again today:

Log Strict Press 115×4
Seated pin press w/bands 3×3
Standing DB Press 3×8
DB Lateral Raise 2 work sets
Pressdowns 2 work sets
DB Skullcrushers 2 work sets
Bent over Pressdowns 2 work sets

[Adam Bishop]

If you are getting joint pain in a programme you should look at the following:

1. Do you have a previous injury that is flaring up?

2. Are the exercises you are selecting suitable or are they causing the joint pain

3. Why are you getting the joint issues in the first place? Is your lifting technique correct or are you out of position and adding unnecessary load to the joints rather than the muscles.

[Adam Bishop]

Solid session today. A little bit of a reduced session to account for the fact that I’ll be competing this weekend:

Axle speed pulls 220x3x2
CH Pulldown 2 work sets
High incline DB CSR 2 work sets
Seated DB Curl 2 work sets
Hammer curl 2 work sets

All felt routine and as they should. The deadlift for reps will be somewhere in the region of 340-360 on an axle this weekend so there was no way I could pull heavy today and recover in time for Saturday.

Full press session tomorrow though as I won’t be doing the pressing events at the comp and I need to keep the progress with the tricep going.

[Adam Bishop]

Just some recovery work for me today as I have Sunday as a rest day following two days of training.

Got my morning cardio (walking) done in the morning, spent an hour in the hyperbaric chamber in the afternoon and got in the hot tub in the evening.

Feeing refreshed and ready for my deadlifts tomorrow.

[Adam Bishop]

Saturday – double training day:

AM Session at the farm
Viking press 3×3
Yoke up to 320x15m
Farmers up to 135x30m
Keg loading 2x kegs x15m every 2 mins x4

PM session in the barn
Banded pec dec – 3×15
Chest Press – 2 work sets
Banded decline press – 2 work sets
Pressdowns – 2 work sets
Bent over Pressdowns – 2 work sets
Rev grip Pressdowns – 2 work sets

Really promising day tricep wise today. Viking presses were faster and the lockout was way stronger this week. Managed to progress on all my gym lifts in the evening as well. Very good training day.

[Adam Bishop]

Friday Squat session:

Squat 265×6
Paused Squat 215x2x3
Squat 165×10
Leg Extensions – 2 work sets
Back Extension- 2 work sets
Lying leg curl – 2 work sets
Calf series – 3 rounds

Very good session at physique warehouse, squats were feeling more powerful and purposeful this week which is promising.

[Adam Bishop]

Spot on from the guys above.

Bring back the barbell variations and you might look back at this time in the future as the moment you built some proper back density.

[Adam Bishop]

Thursday update:

No training, spent the day and night fishing. Packed all my meals up and ensured I kept the food going in.

This will be a regular thing for me – taking a total day off to recover both mentally and physically.

Packing up in a bit and heading over to physique warehouse for a squat session.

[Adam Bishop]

Great pressing session today.

Had physio in the morning and my tricep felt really good during and after treatment.
Followed this up with soft tissue work on my back and quads in massage.

Trained in the afternoon and did the following:

Strict log press 110×4
Seated pin press against bands 3×5
Standing DB Press 40x3x8
Cable pressdown 2 work sets
DB Skullcrushers 2 work sets
Bent over Pressdowns 2 work sets
DB Lateral raises 2 work sets

Really promising today and I’m happy my tricep is moving in the right direction.

[Adam Bishop]

Kicked off the morning with my conditioning session at the farm:

General movement for warm up
Box jumps 4×4
Fat Gripz farmers walk 85x15m EMOMx8
Keg carry 15m and sprint 15m EMOMx8

Then back home for some food before getting in the barn for my deadlift session:

Axle deadlift 310×6
Axle paused deadlift 247.5×3
Axle SLDL 185×6
CG Pulldown- 2 sets
High incline DB CSR – 2 sets
Power shrugs – 2 sets
Seated DB curl – 2 sets
DB hammer curl – 2 sets

Great training day today, feeling strong and loving my training again. Spent some time in the hot tub this evening to relax and it’s now bed time.

Pressing tomorrow

[Adam Bishop]

Not too much to report today.

Had a long 1hour walk with the dogs and that’s about it for the day. Spent the rest of the time relaxing and sorting some stuff out around the house – the usual grown up stuff.

Another double training day tomorrow.

[Adam Bishop]

Double training Saturday.

Got down the farm and cut a bit off the Viking press so I can fit in it properly then did the following:

Viking press (100kg in the hands) 5×3
Yoke up to 280x15m
Farmers up to 125x30m
Keg loading 80&100kg kegs 10m x4 (rest 2min between sets)

Then home for some food and a nap in the hyperbaric chamber before going back in the gym:

Pressdowns
DB skullcrushers
Bent over Pressdowns
Pec Dec
Decline cable press
Cable fly triple set

2 work sets on all the above and I finished off with some time in the sauna and cold tub.

Ready for a rest day tomorrow