[Adam Bishop]

Lowerbody session today:

Squat 255×6
Pause squat 205×5
Squat 155×10
Leg Extensions 3×20
Leg curl 2 work sets
45deg back ext 2 work sets
Calf triple set – 2 work sets

All felt solid but I held back on the squat reps as I have events tomorrow for the first time since moving my events session to Friday and didn’t want to overcook it.

[Adam Bishop]

So my current diet as I begin to push my bodyweight weight up ready for BSM and WSM. Currently sitting at 143kg

M1 – 6 whole eggs and a giant flapjack (90g oats, 30g honey, 75ml milk, 1 banana)

M2 – 60g whey isolate, 90g oats, 30g honey

Intraworkout – 60g sustain

M3 – 60g whey isolate 200g CoR

M4 – 250g 12% beef mince 200g pasta, tsp of olive oil and whatever greens I fancy.

M5 – same as M4

M6 – 60g whey

Starting off with around 700g of carbs a day and I’ll just look to increase this as and when I need to.

[Adam Bishop]

Busy day today. Got up this morning and spent an hour in the hyperbaric chamber then off for 45mins walking.

Morning gym session followed by a physio session and massage. Tricep is feeling really good at the moment and we are seeing progress every session.

Strict log press 100×8
Seated pin press w/bands 3×5
Standing DB Press 3×8
DB lateral Raise 2 sets
Pressdowns 2 sets
DB skullcrushers 2 sets
Bent over Pressdowns 2 sets

[Adam Bishop]

Monday’s Deadlifts

Another great pull day with everything feeling easy.

Axle deadlift 300×8
Axle Paused Deadlift 240×5
Axle SLDL 180×8
CG Pulldown 2 sets
High incline DB CSR 2 sets
Power shrugs 2 sets
Seated DB curl 2 sets
DB Hammer curl 2 sets

[Adam Bishop]

Rest day

Did my usual daily movement in the form of my 45min walk with the fur missiles and jumped in the hot tub in the evening.

Also got an hour in the hyperbaric chamber.

I was given a rough idea of what the Brits events are going to be and all I’ll say is that I’m very happy. Ready for another week of progress!

[Adam Bishop]

To add to the above I would say that these standards are achievable for most individuals through training and are not crazy strong but more of a good standard of strength.

[Adam Bishop]

Another double training day today starting off with events this morning:

Box Jumps 5×2
Keg Toss 5×2
Farmers walk 3x20m
Sandbag carry and sprint x10m EMOM x6

Then home for some food and a 45min walk before an hour in the hyperbaric chamber.

The evening session was press focused and looked like this:

Chest press – 2 work sets
Pec Dec – 2 work sets
Cable fly – 2 work sets
DB Lateral Raise – 2 work sets
Cable Pressdowns- 2 work sets
Bent over Pressdowns – 2 work sets
DB Skullcrushers – 2 work sets

[Adam Bishop]

Some solid strength standards I’ve always worked with when comparing athletes are worked off predicted 1RMs in relation to bodyweight so…

Squat – 2xBW
Bench Press – 1.5xBW
Military Press – 1xBW
Deadlift – 2.5xBW
Power clean – 1.3xBW

You’ll always struggle to get universal strength standards for machines as the resistance profiles vary from machine to machine and manufacturer to manufacturer. Best to focus on the barbell variations such as those listed above.

[Adam Bishop]

Squat session today and everything went to plan.

Got up and did my morning cardio (45min walk) then an hour in the hyperbaric chamber.

Trained in the barn this week and did the following:

Squat 255×8
Pause squat 205×5
Squat 155×10
Leg press – 2 work sets
Seated leg curl – 2 work sets
Calf series – 2 work sets

Back over on the farm tomorrow morning for events followed by some pressing in the evening.

[Adam Bishop]

Yep listen to your body.

Keep some low level activity in there like going for walks etc as if you just lay in bed all day or the like you’ll likely feel worse.

When you return to the gym take it easy on your first session to scope where your recovery level is at

[Adam Bishop]

Nothing to report from yesterday as it was my day off and I spent the night fishing… well actually I spent it hiding from the torrential rain in a Bivvy.

One thing I have learnt is that you have to have something else apart from training in your life to avoid mental burn out and to keep things enjoyable. It doesn’t have to be physical but it needs to give you a break from the often monotonous slog that is strength training.

[Adam Bishop]

Another busy work day for me today. Got my pressing session done in the morning before a physio session followed by soft tissue massage in the afternoon. Seeing some good progress with my tricep now with the lockout above head getting much better.

Strict log Press 90×8
Seated Swiss bar lockouts w/bands 80×5
Standing DB Press 35x3x8
DB Lateral raise x8 x14
CGBP 110×7 80×13
Pressdowns x7 x18
Bent over Pressdowns x10 x20

[Adam Bishop]

Get better at dips is my vote.

As Clare says you can use a band to assist the movement if needed but also don’t worry about getting “hypertrophy rep ranges”

You can just set a total number of dips for the session and see how many sets it takes for you to get them. Progress by attempting to hit the same number in fewer sets and before you know it you’ll be adding weight to them.

[Adam Bishop]

Depends on your strength and experience level IMO.

If you feel ok and as long as it doesn’t negatively impact your BJJ/MMA training then crack on and see how you progress

[Adam Bishop]

Double training day with a 7am and 2pm session as well as my morning walk and hyperbaric session – it was a busy day!

Morning session
Movement mechanics
Box jumps 5×2
Fat grips farmers walk 15m EMOMx8
Barrel carry and sprint 15m EMOMx8

Back home for 45min walk, meal 1 and 2 and then an hour in the hyperbaric chamber before…

Afternoon session
Axle deadlift 290×8
Paused deadlift 232.5×5
SLDL 175×8
CG Pulldown – 2 sets
High incline chest supported row – 2 sets
High pulls – 2 sets
Seated DB Curl – 2 sets
DB hammer curl – 2 sets

Felt great to be pulling respectable numbers again. All part of the plan to get me ready for a 340-360kg axle deadlift for reps in 4 weeks time