[Adam Bishop]

This is loads!

Session 1:

Back Squat
RDL
Leg Extensions
Lying leg curl
Standing barbell calf raise
Leg press

Session 2:

Front squat
DB RDL
DB Bulgarian split squat
Lying leg curl
Seated calf raise
Walking lunges

[Adam Bishop]

I would say that for the vast majority of people having the deadlift first is important IMO.

It will be the most complex and likely the heaviest lift you will do during the session so prioritising it first is in your best interest from a performance and an injury prevention point of view.

It requires the entire musculature of the posterior chain so ideally you don’t want any part of this chain to be fatigued if possible.

[Adam Bishop]

Apologies for no update yesterday guys. I travelled most of the day over to Abu Dhabi via Dubai for a family holiday.

I always struggle to sleep on flights even in business class so I’ve been pretty lethargic today.

Got into the hotel gym and got my tricep work done. Pretty much the minimal dose for me but I needed to get in and get it done.

Legs tomorrow either in the hotel gym or another local gym.

[Adam Bishop]

Hi Jack

Good to hear you’re enjoying strength training.

Your basic approach will work for the time being so why not get everything out of it you can. Is it the optimum and efficient way to build strength, no but more kilos on the bar is always a good way to go.

There are plenty of powerlifting programmes available online both free and for a fee which could be an option for you.

First and foremost ensure you are lifting with sound form and minimising the risk of injury. From there any programme will bring success if you apply yourself and keep shooting for progression. Once progress stagnates then switch up the rep scheme. In your case either drop to sets of 3 and lift more weight or (the option I would choose) drop the weight and build back up on sets of 6 or 8 before returning to the sets of 5.

No set rules with strength training and I’m glad you are exploring things for yourself.

Once again never sacrifice form for extra kilos on the bar!

[Adam Bishop]

No training to report for today, spent the day on the lake side fishing.

I enjoy my time away from training and thinking about competitions etc. For me it’s a big release.

Off on holiday tomorrow so I’ll get my tricep work done in the morning before I travel and I’ll be training while I’m on holiday so nothing changes apart from me also getting a sun tan.

[Adam Bishop]

Busy day today.

Had a morning call with my sports psychologist for a one hour session going over the past month.

Then straight off to see my physio for some tricep rehab. Really seeing the difference after these sessions in terms of getting the last 5deg of extension. Some manual manipulation and some dry needling today and we saw some improvements.

Had a sports massage session straight after this working on my back and hips before my press session in the barn:

Pressdowns
CG Bench Press
Hammer strength chest press
Incline DB Fly
Banded decline press
DB Lateral Raise

Shorter session as we did some tricep work earlier in the day at the physio. 2 work sets on everything. Managed to do 100kg on the clods grip which was a big milestone for me.

Finished the day with an evening walk with the dogs for 45min.

[Adam Bishop]

BACK in the barn

Another good session today progressing the load on all movements:

Deadlift – 220×8
CG Row – 2 sets
Seated cable Row – 2 sets
SA DB Row – 2sets
High incline DB CSR – 2 sets
High pulls – 2 sets
Farmers walk 15m EMOM x10
Seated DB Curl – 2 sets
DB Hammer Curl – 2 sets

Relaxed for the rest of the day and sorted some bits around the house out as I’ve got a proper busy day tomorrow

[Adam Bishop]

No training today, only my usual recovery work.

45min walk this morning then just over an hour in the hyperbaric chamber this afternoon.

Pull session tomorrow and I’m looking forward to upping the weight again on my deadlifts.

Elbow is feeling pretty good tbh. Still a little sore on some fast movements but we are getting there.

[Adam Bishop]

Awesome press session today. Took it easy with the tricep yesterday as it was a little beat up from treatment and it payed off. Elbow extension much improved and lockout feeling stronger. Switched a couple of exercises around so focus on getting that full extension – did this by adding in a couple of bilateral exercises to allow the left arm to help the right lockout. Feeling much more confident now.

Pressdowns
CG Swiss Bar Bench press
SA Seated French Press
Seated DB Press
Seated Swiss bar press
DB Lateral Raises
Hammer Strength Chest Press

All done for one set of 8-10 and one set of 15-20. Finally back to two plates on the chest press, just another two to go!

[Adam Bishop]

It depends on a couple of factors and for me the most important one one is experience level.

I like to put the more complex movements like a barbell squat early in the session as they require more muscles and coordination to complete. Under fatigue there is a great chance of a break down in form.

I can see the benefit for a more experienced lifter putting the squat later in the session but for 99% of people I would always put it first or at least very early in the session.

[Adam Bishop]

Got my cardio done early doors today then it was off to train legs at Physique Warehouse at lunchtime but first some triceps:

SA Pressdowns 3×8
SA DB Cross body extensions 3×8
SA DB French Press 3×8

Leg Extensions 3×20
SSB Squat 250×9
Hammer Strength Leg Press 150×9 (SL) 150×34 (DL)
45deg back extension 40×10 25×16
SL kneeling Leg Curl 47.5×10 20×15
Calf raises 3×45

That was all I had time for as I got a last minute physio session booked. Still struggling with pain inhibiting full elbow extension and I needed a fresh set of eyes to look at what I was missing.

My medial head was partially torn but did not require repair so it’s become inflamed as it has been doing the bulk of the work for a while now. The pain is from fluid build up from inflammation so we did some manual therapy today and things are looking up. Booked in next week and I’ll be switching in some different tricep variations to really focus on getting that full extension by using the left side to aid with the lockout.

Big positives today, feel like we have a plan and as soon as we settle it down I’ll be in a great spot.

[Adam Bishop]

I’m the barn today for just my chest and Delt work. Giving the tricep another day rest before I do any direct extension isolation work on it. All exercises were the usual 2 working sets (8-10 & 15-20 reps)

Hammer Strength chest Press
Incline DB Fly
Incline Swiss bar press
DB Lateral Raise

Tomorrow I’ll do my tricep isolation work and my usual squat and legs session

[Adam Bishop]

Rest day today. Body felt pretty good after deadlifts yesterday which is promising.

No other recovery work to report – took the full day off and went fishing. Still kept all my meals in don’t worry.

[Adam Bishop]

Back to deadlifting today! Nothing crazy weight wise but it felt good to be pulling again.

Deadlift – 170×10
CG Pulldown – x10,20
Seated cable Row – x10,20
SA DB Row – x10,20
High incline DB Row – x10,20
High Pulls – 2×15
Farmers walk 20m EMOMx10
Seated DB Curl x10,20
DB Hammer Curl x10,20

[Adam Bishop]

What is the best way to improve benchpress

Regular consistent bench pressing with good form and focus on press variations that are as similar as possible to the bench press.