[Adam Bishop]

No lifting today. Got my tricep rehab and compex work done in the morning then had an hour in the hyperbaric in the afternoon.

Morning sessions start tomorrow so on Monday and Thursday I will have double training days with the morning session focused on movement mechanics, power and conditioning and the afternoon session focused on strength.

[Adam Bishop]

Hi Adam when you talk about squat variations do you squat in a desdlift stance to help build that movement pattern or do you squat wider? Thanks

Hi Thomas

No my deadlift stance is very narrow and that would not be suitable for a squat.

I treat them as two completely separate lifts that will help each other but there is no need to have the same stance.

[Adam Bishop]

Double training day today:

A return to some light events training in the morning before getting my second press session and tricep rehab done this evening. Kept everything light on the events as I try and regain a little speed and quality of movement I’ve lost while gaining weight so it was a speed focus today.

Keg Toss – 5×2
Farmers walk 105kg each hand 3x30m
Keg sprints x10 EMOM

Went home for a couple of meals in and had a nap before getting the second session done:

Chest Press x10 x18
Incline DB Fly x10 x20
Banded Decline press 3×20
Pressdowns x10 x15
Bent over Pressdowns x10 x20
Reverse grip Pressdowns x9 x20

Lockout felt really good today on all movements especially with the return of the bent over Pressdowns which will be a keeper for sure.

[Adam Bishop]

Until recently I was a oat milk drinker but I’ve dropped it for water and it hasn’t bothered me.

If you’re not concerned with the calorie comparison I’ve found the “barista” oat milks to be the best tasting

[Adam Bishop]

More squat variations in todays squat session. I like to use squat variations as close to the competitive movement as possible as I feel they have the best carryover to the lift in question. The goal here is to lift as much as possible rather than hit the muscle from as many angles as possible. It’s simple and very effective in my experience.

Squat 245×8
Pause squat 195x3x5
Squat 145×10
45deg back extensions x10 x16
Lying leg curl x9 x15
Calf raise series – 2 sets
V squat x20

[Adam Bishop]

Rest day today. Tried to do as little as possible so walked the dogs this morning then did an hour in the hyperbaric in the afternoon.

Also got a few meals prepped so that I don’t have to cook for the next couple of days.

Body was feeling a bit stiff and sore this morning which is a great feeling after a long time. Squat day tomorrow and I’ll be heading up to Physique warehouse for that one.

[Adam Bishop]

Busy day for me.

Ended up sprinting after two dogs this morning as someone’s dog chased one of mine off – I can confirm that I’m not built for long distances anymore but I can manage 100m haha

Morning session was good with some more progress made on my pressing movements:

Strict log press up to 80×8
Banded pin press up to 80×8 (plus band tension)
Standing DB OH Press 3×8
DB Lateral raise x10 x18
Pressdowns x9 x20
CGBP x10 x14
SA Pressdowns x10 x10

For the afternoon I had an hours soft tissue work on my back and hamstrings before an hour with my physio doing tricep rehab.

Finally this evening I got in the hyperbaric chamber for an hour.

[Adam Bishop]

Back to full training today and it felt great.

Weights were light for me but it’s important to progress slowly as I prep for Brits in 13 weeks. Positioning on the pulls felt great as well.

Deadlift 270×8
Paused Deadlift 215×5
SLDL 162.5×8
CG Pulldown x8 x18
SA DB Row x10 x16
High Pulls x15 x15

[Adam Bishop]

Not much to report today apart from the same tricep rehab work as yesterday so:

Terminal elbow extensions 3×20
Band Pressdowns 3×20
Band OH Extensions 3×20

Back home tomorrow and back to full training for BSM in January. Deadlifts on the menu.

[Adam Bishop]

A quick tricep rehab session bank side today as I’m on a weekend fishing trip.

Terminal elbow extensions – 3×20
Band Pressdowns – 3×20
Band OH Extensions – 3×20
CG Push Ups – 3×20

Obviously pushed the reps higher and focused on the quality of movement as well as increasing blood flow to the muscle.

Finished up with the compex on muscle tension setting this evening.

Getting rehab done even when I’m away and have limited equipment.

[Adam Bishop]

Rest day today and I’m off for a weekend’s fishing trip for my Dad’s birthday.

Body is feeling the trip and the travel so a couple of days rest will do me good. I have brought some DBs and bands with me as I still need to do some tricep work tomorrow but otherwise I’ll be taking it easy.

Hopefully I can get my sleep back on point ready for Monday.

[Adam Bishop]

Sleep has been pretty poor while away and it wasn’t much better last night unfortunately. Something I’ll be keeping an eye on over the next few days especially as Brits prep officially starts on Monday.

Had a much needed physio session this morning where we made some more progress with getting the final 3deg of elbow extension before I headed up to Physique Warehouse for legs.

Leg extensions
SL Hammer Strength Leg Press
45 deg back extensions
Kneeling leg curl
V-Squat

An abbreviated session today as my body is feeling the effects of travelling and the lack of sleep so I know not to push it too hard.

[Adam Bishop]

Wednesday

Final day in Abu Dhabi, got in the gym early to get my pressing session done:

Pressdowns
CG bench Press (smith)
DB Skullcrushers
Machine chest press
Incline DB Fly
DB lateral raise

All done with the usual two work sets.

Then it was off to the airport for a lively 7 hour flight home before a two hour drive back from the airport.

Got home late last night (hence the delayed post – apologies).

[Adam Bishop]

Took a rest day today.

Sleep has been getting steadily worse over the holiday and body was feeling sub par this morning so no training today.

I’ll get my press session done tomorrow morning before I head home.

Nearly time to get everything back on track and prep for Britain’s Strongest Man 2023

[Adam Bishop]

Pull session today once again in the hotel gym:

Smith Machine Bent over row
CG Pulldown
WG Pulldown
High incline chest supported row
Smith machine high pulls
Seated DB curl
DB Hammer curl
DB concentration curl

Got it done today in a busy gym. Always amazes me seeing what some folk get up to in these places haha. Makes me very happy I have the gym at home.

I also don’t understand how people survive on 3 meals a day. I feel awful and I’m looking forward to getting back to 6 smaller meals