Adam Bishop
Forum Replies Created
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Deadlifts today and my back get good. Definitely back on track now. Speed pulls today so lighter barbell weight but it felt good to pull with intent with no issues.
Speed pulls – 270x8x2
CG Pulldowns – 2 work sets
SA Cable Row – 2 work sets
High incline DB CSR – 2 work sets
Fat Gripz DB Curl – 2 work sets
DB Hammer curl – 2 work sets
SA Fat Gripz preacher – 2 work sets -
I like a narrow V grip Pulldown – I feel like I can pull my elbows back nice a tight on them.
It’s all a personal preference though and as Meg said some people over use their biceps on a v grip. Try it out for a few sessions and see how you get on.
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Yeah it’s spot on as chocolate protein goes! In fact all the JP whey flavours are spot on tbf.
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Rest days today and My back is feeling pretty much GTG for tomorrow’s deadlifts. We’ll go slowly and build the speed with the sets and see how it feels.
Ive found that cold water immersion has helped – I added in 14min in the cold tank each morning for the past couple of days and it seems to be helping. I think I’ll keep the daily CWI sessions in as we move towards the deadlift champs.
Rest of the day was spent doing grown up shit like building flat pack furniture, washing the truck and grilling meat. Spot on Sunday haha
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Another modified training day today. Got some good movement in and my back is definitely improving. I use how I get out of bed as a gauge of how my back is doing and it’s much easier getting up in the morning.
Focused on some grip work today in prep for the farmers walk and Hercules hold events at my next show. Grip work is pretty boring but obviously essential for strongman
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Thanks for getting back to me.
I have my safteys yes haha
I’m currently running upper lower split would I be correct thinking this would be the better option in my circumstances if not any other splits or training programs be recommended
Give us some more information on yourself so we can make better programming recommendations:
How long have you been training?
How old are you?
What is your goal? (Aesthetics, strength, etc)
What are your current lifts (nothing too specific just so I can get an idea of your strength level)
All the above have an impact on which training split would work best for you.
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Modified my lowerbody session today avoiding the leg press while my back is still recovering.
As long as I don’t drop into hyperextension I could perform a split squat movement but as soon as I lost position I’d get some pain.
Got my seated leg curl done then did some bodyweight Bulgarian split squats and some extremely light RDLs.
It’s not much but it’s honest work haha
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You can build a great training programme around that kit!
Focus on the large multi joint exercises such as squats, deadlifts, bench press, military press, bent over rows etc. Prioritise these movements and ensure you progress them each week. Assuming you train on your own, always use your safety spotter bars.
You really don’t need machines and cables to build muscle. Yes machines are a luxury but large slabs of muscle are built with basic heavy lifting over long periods of time.
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Recovery day today and just some general movement for me really.
My back is worse in the morning when I wake up then as I move it eases off so kept busy with moving some things about the house as we are having new carpets put in.
Also got some massage done. Hopefully things will loosen up tomorrow and into the weekend as the inflammation drops so it’s looking like another boring machine based lower session tomorrow which will be pretty limited but I’ll do my best.
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Pulling the slack out of the bar is only REALLY important for those pulling on a flexible deadlift bar or those handling heavy weights that cause significant bar bend.
There are a couple of benefits to removing the slack from the bar on the set up:
1. Consistent reps – it ensures you are always pulling from the same position each time. Explosive lifting leads to variability at lot of the time and can lead to a break down in form.
2. It helps engage the lats in the initial set up and maintains rock solid, neutral spinal position. You should be setting your lats tight in the start position anyway, a bonus of this will be pulling out the slack in the bar.
3. I like how it keeps tension in the whole body every rep. In my world this helps with breaking that initial inertia making me able to perform more reps. I liken it to staying tight at the bottom of a squat rather than dropping the bar onto the pins and having to reset your body each time.
A very useful skill I encourage people to learn.
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No log press today unfortunately due to my back being shitty but managed to get a good volume session in on press – had to modify a couple of exercises (avoided Heavy DB Presses)
Cable Flys – 2 work sets
Chest Press – 2 work sets
Decline Cable Press – 2 work sets
DB Lateral Raises – 2 work sets
SA cable Lateral Raises – 2 work sets
Cable Reverse flys – 2 work sets
Rope Pressdowns – 2 work sets
Bent over Pressdowns – 2 work sets
SA Reverse grip Pressdowns – 2 work sets -
Events training today down at the farm.
Nothing crazy as I’m trying to settle down my patella tendinitis so no heavy moving events.
I hit a couple of runs with the farmers for an upcoming event, drop turning at 20m for 3x60m with 125kg in each hand.
Then moved onto some stone one motions with the 130 stone, once again all feeing easy and light.
Plan is to reintroduce some circus DB press next week
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So with these two grips people are usually using straps.
The thumbless grip is used by a lot of people as it sometimes feels more comfortable and allows the bar to sit into the straps better. This can make the arms “longer” allowing for a higher hip position. It can also take the forearms and biceps out of the lift if you’re someone who pulls a bit with their arms rather than keeping the arms long and passive.
The thumb around the bar is a more traditional grip and IMO makes it easier to externally rotate the shoulder and utilise the lats in the lift. I tend to use this grip also unless deadlifting on an axle or fat bar.
Ultimately it’s a personal preference so go with what feels comfortable for you however if you are someone who struggles to keep their lats engaged which allows for rounding of the spine during the lift, maybe utilise the traditional thumb round the bar grip. This will allow a better feeling of “bending the bar” and engaging your lats especially at the start of the lift.
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Very simple lower session today to ease back into training. Just the 3 lifts but the volume was a bit higher. I’m usually a fan of more variations but as I’m trying to improve my leg press for both a specific event and to aid my deadlift it makes sense to get the majority of my volume on the leg press.
Paused leg press – 4×6
Leg Press – 3×10 and 3×20
Seated Leg Curl – 3×10 and 3×20
Standing calf raise – 3 sets to failure. -
My favourite hack squat was the Cybex one from years ago. If I was buying one I’d be after a second hand one of those.
I also get on ok with the Watson one which is relatively compact although a lot of people seem to hate them haha.
Either way I think you’ll be looking for a true 45deg hack squat to save space.