[Adam Bishop]

Some deluxe recovery work today haha. Got a hyperbaric session in this morning, walked this afternoon, jumped in the hot tub this evening and completed several compex sessions on my tricep during the day.

Feeling much looser but we will see if it all sticks tomorrow.

Pull tomorrow and a return to deadlifting!

[Adam Bishop]

Saturday October 1st

Had a good pressing session yesterday, once again the tricep is feeling strong but I’ve still got pain at lockout. Gonna be really proactive this week in trying to rectify that with a few strategies. The session went like this:

Cross body DB Tricep Ext 4×10
DB French Press 4×10
Seated DB Press x10 x20
DB Lateral Raise x10 x20
Seated Swiss Bar Press x10 x20
Hammer Strength Chest Press x10 x20

[Adam Bishop]

First time for a while I’ve done 3 back to back training days and my body felt it today for sure. Much needed rest day.

Morning walk and hyperbaric chamber session this morning then outside to cook some chicken on the smoker.

Back in the gym tomorrow for another press session

[Adam Bishop]

Hi Adam I’ve been reading back through your log and notice you alternate hesvy and speed deadlifts week by week. On a Speed week you do 8 sets of 2 at a submaximal weight. What’s the rest time in-between them sets ?

Yeah I’m doing that as the weight gets too heavy to do standards weekly linear progressive overload. Speed work is set at 55% max and my rest is roughly 1-3mins but I go on feel now. The quality of the movement and bar speed is more important to me than having a short rest period for me

[Adam Bishop]

Great here’s a couple of sessions to try I’ve put them in order of intensity.

Steady state, complete 500cal. Set your bodyweight to an arbitrary 100kg (need to standardise this) and see how long it takes you to complete 500cal. Try and beat this each week. L5 or 6 on the air break is a good place to start.

L5-7 on the air brake. 20sec on holding 90-110rpm 40sec rest. Complete 20 reps. I used to use this for athletes who are unable to run so I’m trying to mimic tempo runs here. Make sure the saddle is set to the correct height as you don’t want it too low as this will make it very quad dominant.

L7 on air break. 6x1min efforts holding 450W aiming for 90rpm. Rest 3mins between efforts. This one is pretty disgusting.

Alactic power session – L9 or 10 on air break. 6 second sprint (out the saddle) 24sec rest x6. Complete 3 sets with 3min rest in between.

Hopefully those make sense to you. If not please ask questions and I’ll try and explain them better. Final top tip – programme these sessions into the wattbike memory so you don’t have to re enter the session each time.

[Adam Bishop]

Legs session at physique warehouse:

Tricep work:
SA Pressdowns 4×10
SA DB Tricep Ext 4×10
SA DB French Press 4×10

Then onto my legs session:
Leg Extensions 119x3x20
SSB Squat 250×8
SL Hammer Strength Leg Press 140×10 140×33(DL)
45deg back ext 40×8 15×18
Kneeling Leg Curl 45×10 25×15
Standing calf Raise 2×20
Reverse V Squat x20

Good session with my tricep work improving slowly once again. Strength on the DB extension is really progressing, it’s just the pain at lockout that is an issue (especially on the cable Pressdowns) long head of my tricep is definitely being engaged now. I know as soon as the inflammation and pain subsides I’ll be flying on these movements

[Adam Bishop]

There are better exercises to purely isolate rear delts but I like to use them with external shoulder rotation to promote healthy shoulders. Either cable or banded work well in a pressing session warm up/prep

[Adam Bishop]

Got quite a bit of experience playing around with watt bikes so here’s some beginners advice:

Leave the magnet set at 1 then use the air resistance lever to control your resistance.

What kind of sessions are you after (steady state, intervals, alactic capacity etc) I can throw some suggestions your way.

[Adam Bishop]

Pull session today and it was good to do some bilateral pull exercises. Took it steady on the loads to feel where my tricep is at and hit the top of my rep ranges on both sets (10 & 20reps):

CG Pulldown
Seated cable row
SA DB Row
High incline DB CSR
DB Shrugs
Incline DB Curl
DB Hammer Curl
SA Cable curl

It was also a good day food and cardio wise with a 20min bike session this morning followed by a 30min walk with the dogs. Got in the hyperbaric chamber for an hour and a half as well. All boxes ticked today

[Adam Bishop]

Switched the programme around now I’m able to handle more weight on the pull so yesterday I got a pure push session rather than a push pull. Managed to progress all movements and add in some SA French press which is great. Tricep felt good in the lengthened position but there was some pain at lockout but it was manageable.

SA Banded pressdown 4×10
SA DB Tricep Ext (cross body) 4×10
SA DB French Press 4×10
Chest Press 4×6/4×10
Incline DB Fly x10 x20
Incline Swiss bar press x10 x20
DB Lateral Raises x10 x20

[Adam Bishop]

Yep cream of rice, oats and rice make up the majority of my carb sources at the moment. I’ll add some honey to my oats as well to mix up my carb sources.

[Adam Bishop]

Ok – it’s going to be very difficult for us to diagnose your injury if a professional is struggling to diagnose in person.

You could always seek a second opinion, maybe look at finding an osteopath or a sports physio.

Once you have a diagnosis making a plan of action is much easier

With any back injury I always find regular movement helps – regular walks during the day to keep things moving are essential. Multiple short walks seem to be better than a single long walk.

[Adam Bishop]

Any sort of lump being found means it’s time to book in to see your doctor for an assessment IMO.

[Adam Bishop]

Are you spending a lot of time sitting down at home?

Think about your posture while inactive.

You say you saw a chiropractor, surely they must have given you a diagnosis??

[Adam Bishop]

Sorry for the lack of update yesterday – I got home late last night and was totally wiped out after a crazy 3 days at the expo.

It always amazes me how many people want to say hi and get a photo with me – I’m just a guy who lifts things for a living haha. It was great to meet everyone and thank you for waiting in line and taking the time to chat to me.

Proper broken after a weekend on my feet and the plan was to get a pull session in today but I forgot I was having a tooth extracted this morning so spiking my blood pressure lifting after having that tooth out wouldn’t be a good idea. Pushed everything back a bit so now I will do my push tomorrow, pull Wednesday and straight into legs on Thursday.

Took today as a recovery day so for an hour in the hyperbaric this afternoon and I’ll get in the hot tub later