Adam Bishop
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Out in the sun today watching the Swansea half Ironman. Got sunburnt so now it always looks like I’m wearing a vest haha.
Huge increase in steps for me today so I upped my calories a bit on what I’d usually have on a Sunday to compensate.
Looking forward to getting back to some normality tomorrow with cardio and lowerbody training.
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The road trip of South Wales continues!
I’m now down in Swansea to watch my girlfriend do the Swansea half Ironman. Surrounded by endurance athletes makes you feel like a whale haha.
Strange day for me I got to a pure gym before the show and did my upperbody contralateral session which was good (all movements left side single arm only for 4×6):
Incline press
Pulldown
Seated machine shoulder press
Seated row
DB curl
Cable Pressdowns
Leg raises 3×15Then down to the Deadlift championships to do the vip meet and great before the guys lifted. It was frustrating for me watching as I know what do shape I was in for that show. If that’s the way things go. No one was even close to the 505 last night so I guess I’ll have more time to do it myself.
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No training today, I’m down in Cardiff for the deadlift champs with Giants Live doing the meet and greet with the fans tomorrow.
I’ll find a gym in the morning to get my contralateral push pull done.
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Thursday’s training update.
Got up to Physique warehouse to train lower with my buddy Simon yesterday which was awesome. It’s a great gym with a lot of colon kit so it opened up more options for me training lower in the second session while my arm is out of action. Two working sets per exercise, set one 6-10 range and set 2 15-20:
Leg Extensions
Seated leg curl
SL hammer strength hip press
45 deg back extension
Seated calf raise
Kneeling SL curl
Pendulum squatArm update: movement is getting better I’m nearly at full extension and close to 90deg flexion. Still some pain which reminds me to not push things too much.
Finally the day bad things come in 3s and that sums up my week really. First obviously had the tricep rupture then I picked up a minor infection post surgery and now I have a tooth abscess. Off to the dentist this morning to get it drained and luckily I’m already on antibiotics for the first infection.
Hopefully things pick up from here haha
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I would keep them as far away from resistance sessions as possible unless you are performing back to back training days from a hypertrophy point of view.
As for the link to health – the simple answer is we don’t know. The long term studies are not there and it is difficult to attribute one single change like CWI (cold water immersion) to changes in health markers due to the other magnitude of factors at large.
I will say this. Anecdotally the vast majority of people I know who do CWI report a improved sense of well-being from it due to it’s feel good factor post session. I have also found that the guys who get out into nature and do their CWI in the sea or lake have a greater feeling of wellness for whatever reason especially when performing CWI as the diet thing they do that day. This here could be the secret. Getting up and doing something in early in the morning to start your day is always a positive thing.
Take home message. Try it for yourself and see how YOU feel. Don’t rush out and by a cold tub or anything like that until you know it’s for you. I have a 360litre wheelie bin with a couple of breeze blocks in it to act as a seat which I use of and when I utilise CWI and that works fine for me.
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Contra lateral push/pull session today. Was feeling pretty low on energy this morning but a double scoop of Prepare sorted me right out. All exercises are my non injured side only obviously:
SA Pulldown – 4×6
Chest Press – 4×6
SA Seated Row – 4×6
Seated DB Press – 4×6
DB hammer Curl – 4×6
SA Press down – 4×6
DB Curl – 4×6
SA DB Rolling Ext – 4×6
Leg Raises – 3×15 -
Back in the gym today but after a pretty horrendous nights sleep due to my arm hurting like fuck I wasn’t expecting much.
Backed off all the weights and used it as a reintroduction session. Finished up being pretty good:
Primed my quads up with the compex
SSB squat x10 x20
SSB Goodmorning x8 x15
Seated leg curl x10 x20
Leg Press x10 x20
Calf raises 3×20Got my dressings changed after the session and the scar is looking proper neat and tidy.
Finished the evening with 45 min walking and an hour in the hyperbaric chamber
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Started to get the elbow moving today with some simple unloaded flexion and extension. Obviously my ROM is severely limited by pain so I’m keeping it short at the moment. Nowhere near 90deg flexion or full extension for a while I think as the tendon gets used to it’s new position.
In the chamber again for an hour. One plus of this is it’s giving me an excuse to start reading again which I haven’t done in a while. No electrical devices allowed in the chamber so back to a good old fashioned book.
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Yeah you won’t know if it’s serious for a few days.
Everyone bruises/bleeds at different rates so keep an eye out for that south of the injury site.
In the short term as Rich and JP said keep it moving with pain free movements and be smart with what you do.
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Back home after yesterday’s surgery. Sorry I didn’t update you guys yesterday I was wiped out post the op.
Everything went well, it was the fastest in and out surgery ever really. In the hospital at 7am, went under at 08:15 and woke up back in my room at 10:15.
My surgeon located the tricep tendon that was flapping about in there and double anchored it with sutures and drilled into the bone further down so it should be a strong anchor point.
In the sling now for a couple of weeks and on some pain meds while things heal. I will have a look at my op site on Monday or Tuesday when I get my dressings changed at the physio. Bit of a bigger scar on this on as it crosses the elbow joint.
Got home today and did my first 1 hour session in the hyperbaric chamber. I’ll be doing this daily from here on in as well as adding in 40g of beef collagen daily to aid with the healing process.
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If it were me I’d rest the extra day.
The fact that you are raising the question tells me you think it’s the best option to.
As for your intake and steps question I’d leave that up to one of the guys who know bodybuilding prep point of view better than I.
From a training performance point of you it’s a no brainer for me – extra rest day and be in a better position to fully attack your session.
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So surgery is all scheduled for the morning and I need to be at the hospital at 7am. It’s over 4 hours from home so we made this weekend into a little mini break (plus surgery haha)
Travelled up to a little Air B&B near Buxton today. Brought the dogs with us which is really nice. Perfect little cottage on a campsite with a enclosed dog park for our two to run around it.
My mrs will drop me off in the morning then come and get me after the surgery.
Can’t wait to get this bloody tendon put back on and start the rehab plan.
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If it ain’t broke don’t fix it.
If you’re getting results with the above only add in additional volume when progression starts to tail off and stagnate.
Get everything you can from this approach before adding volume IMO.
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On the bike for my cardio this morning – 3x7min efforts with 2min recovery.
Also got my hyperbaric chamber delivered today. Our annex is slowly turning into a recovery suite haha. Impressive bit of kit, I’m looking forward to using it after my surgery. It will interesting to see how it helps with the recovery process.
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By going to a certain level of technical failure.
Try and stop when you feel your form going to shit.
Obviously one or two final reps are not going to be perfect but avoid multiple sloppy reps that become ingrained in your technique.
Filming your sets is a good what time get to know how your RDLs are looking and you can review each set.