[Adam Bishop]

As the guys have stated if it’s a recent return to hacks then you can’t expect to be at the same numbers straight away – a slower progression is needed.

Just to be sure is it the fixed or adjustable Watson hack squat? The fixed as the others have said it’s know for being tough on joints.

[Adam Bishop]

Another day of normal person food and multiple dog walks on the beach.

Great mental and physical break and I can’t wait to get back in the gym Monday.

We head back home tomorrow so one more day of being normal before it’s full steam ahead with the rehab and training for Brits

[Adam Bishop]

Not much to report today.

Two 45min walks with the dogs on the beach and ate some fish and chips hahaha.

Very relaxing day, only problem is the bed we have in the air b&b is a double so it wasn’t a great nights sleep so luckily there’s a sofa bed for the mrs tonight. I would offer to take the sofa bed but I’m pretty sure I’d break it haha

[Adam Bishop]

Hi Adam I just wanted to say I really enjoy reading the content you put up on this site and find it very useful. It’s nice to have some strength athletes on here with you and kiera. Would be brilliant if we could see you two collaborate for a deadlift session at some point.

Thanks buddy!

Yeah for sure it would be awesome to deadlift with Kiera at some point. Once I’m less broken and back pulling I’ll see if we can make it happen.

[Adam Bishop]

Got a couple of days off now as the mrs and I have got away for a short airb&b break.

For me it’s a chance to draw a line under this year as next week I can start loading my tricep again slowly. It’s feels like a fresh start and time to push on so for the next couple of days I’m going to relax and get a few walks in but no training.

[Adam Bishop]

No training today so my rest day consisted of:

45min walk with the dogs in the poring rain
1 hour in the hyperbaric chamber
Tricep isometrics
Sports Psyc call

Had a productive sports psyc call with Jo today, first one in a month so we had lots to discuss as this has been a very testing month with the injury and my frustrations at not being able to do the things I want to do. Felt much better for talking things through and having a clear plan for the next month.

[Adam Bishop]

My advice to anyone returning to training after a short layoff or illness is to cut your volume in half.

Whatever volume you have planned cut it in half and then listen to your body when it comes to intensity.

It’s always better to undercook your first session and be ready to go again for the next session rather than be wiped out afterwards

[Adam Bishop]

Usual deal with today’s contralateral session but this time next week I’ll of started loading my tricep with some super light work – never been so excited to lift 2kg dumbbells haha.

Contralateral work:
SA Pulldown
SA chest press
SA seated row
SA DB curl
SA pressdown

Bilateral work:
DB Lateral raises 12/10/8/16
Wrist roller 3×6

ISOs – 3×3/30” holds at 90deg

[Adam Bishop]

Got up this morning and went straight out for my 45min walk with the fur missiles then back for breakfast and into the chamber for 1 hour.

Trained a little earlier today and it was a good legs session. The load is starting to increase now so I’m taking my time going through the prep work and ensuring I stay on top of my patella tendon isometrics as I know they will flare up if I don’t. Worked a treat.

SSB Squat 220×10 135×20
SSB Goodmornings 135×10
Seated leg curl 122×12 91×18
Leg press 450×10 400×20
Standing SSB calf raise 75×8(SL) 75×21(DL)

[Adam Bishop]

I have two caps with meal one.

When I have doubled the dose in the past when I was at my heaviest I would also have two caps with one of my evening meals.

[Adam Bishop]

Hi Mate

I would drop out the wraps and replace them with some knee sleeves. I’d recommend the SBD ones. This would bridge the gap nicely between wraps and bare knees.

Also think about your exercise selection and choose movements that are slightly less aggressive on your knees. Leg presses, leg extensions etc are good options as are Bulgarian split squats when performed correctly. Higher rep sets with lighter loads would also be a good option here I would presume.

Whichever exercises you select load them with slow progression to evaluate their effect on your knees.

If the knee pain is still there with changed exercise and reduced load it would be worth getting the opinion of a physio or medical professional.

[Adam Bishop]

Back in the barn for a contralateral upper session:

SA Pulldown
SA chest Press
SA seated row
DB lateral raise
SA DB curl
SA pressdown

All for 4×6 apart from the DB lateral raise which I did with both arms for 12/10/8/16.

Finished up with EMS on my tricep, tricep isometrics and the wrist roller for 3×8 to build those gripping muscles up.

[Adam Bishop]

Not much to report today.

Took the full day off all things strongman and went fishing with my old man.

Sometimes it’s good to just be a normal human and not be constantly thinking about your next meal or training session.

I’ve come back refreshed and ready to get back to training tomorrow.

[Adam Bishop]

Yep starting very light and progressing slowly is the right option here.

Film your sets to review form and slowly increase the weight over the coming weeks.

I did exactly this when coming back from a back injury last year.

[Adam Bishop]

Up at physique warehouse today for another solid legs session.

It’s been great to get out the Barn and train in another gym space with my buddies during the week. Great kit and a good atmosphere for progression. Same old same old lifts wise managed to progress all my sets as planned:

Leg ext 144×15 119×21
Leg curl stack +10×12 stackx12
Leg press 135×8 135×20 (band)
Back ext 25×10 5×18
Kneeling leg curl 35×10 20×18
Seated calf raise 55×10 40×20
Reverse V squat 80×20