Adam Bishop
Forum Replies Created
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Travel Update
Just landed in LA. Got a short transfer then it’s on to Sacremento.
Usual strongman problems flying. They booked up premium economy seats which are ok but still not great. Been trying hard to stay hydrated and get my food in.
Now time for a super suspicious US border agent to look me up and down and take his sweet time letting me into the country haha.
Always the worst part of these contests – travel.
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Busy day packing my bags ready for me flight tomorrow morning. Also got some soft tissue work done in the morning.
Kit bag is packed full with everything I need plus I’m taking a load of whey and cor out with me this year to help with getting the calories in.
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Final session before WSM done today. Very low volume log press session where I worked up to 3 reps with 170kg.
Recovery day tomorrow before I fly out on Friday. The actual competition starts on Tuesday so I will have a chance to get some movements done on Saturday and Sunday.
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Hi Ryan
I agree with the split that Oscar has suggested above with one thing to add.
Don’t forget to train your right leg with single leg movements as part of your rehab. This will help maintain the mass of the non injured leg but also there is the belief that there is a contra lateral training effect which might help maintain the mass in your injured leg leg while you’re in the brace.
I used to use the following exercises:
SL Leg Press 4×6
SL Leg Extensions 4×6
SL Leg Curl 4×6
SL Calf Raise 4×6-12The idea is to use a lower volume approach so that while we are not building an imbalance through increasing the size of the right leg, we are avoiding it from wasting away while out of action.
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Solid rest day yesterday and I’m feeling GTG for today’s final session of WSM prep.
Tuesday was low key with just my morning cardio, a sauna and pool session then some odd jobs around the house to sort before I go away.
Final session today and it’s very low volume log press work.
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Hi Adam
I used to have to train in the morning when I worked full time and I actually really liked it. It did feel good getting things done early doors but it was definitely a bigger challenge getting up and going in the winter. A couple of things that helped me:
Just get up and go. Have everything you need laid out ready in terms of food, pre workout drinks etc. I found the faster I got out the house the faster I got into my session.
As the others have said a solid pre bed meal will allow you to train without the need for a “breakfast”. I used to have my intraworkout ready to go and I started drinking it in the car on the way to the gym. Something like sustain is perfect here with a good amount of carbs in it.
Post workout try and get a solid meal as soon as possible. I used to sit and eat my first meal at my desk before morning meetings.
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Final week of prep for WSM as I fly out Friday.
Speed pulls and truck pull today as we didn’t have the weather yesterday. Nailing down my speed between reps with my straps ready for the deadlift ladder.
The truck pull was uphill and it was way better than this time last year with the same set up. Got it moving really well.
Speed Pulls 270x4x2
Grip Holds 250kg for 40sec
Truck pull (uphill) 2 runs -
Hi,
Mistake on my part the first leg day should say back squat not belt, 2nd legs is belt. It’s was more a worry going to failure with squats, but maybe I’m over thinking. Would recommend a better layout for legs?
Yeah that makes more sense.
Use your safety bars on the rack and you shouldn’t have a problem. I would be tempted to add in a front squat to that programme as it tends to be a bit more quad dominant
This would work well with your higher rep belt squats on your second legs session. Most of your “quad” exercises are quite glute dominant IMO.
Another benefit of the front squat is the ability to bail it forward if your fail wither onto the floor or onto the safety bars.
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Hi Ian.
One concern I would have is the lack of exposure to load on leg day.
Is there a reason you’re favouring a belt squat over a simple back or front squat? Previous injury? These would be my first choices for leg growth when training with limited equipment.
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Friday events
Final events session yesterday and everything felt solid. Main goal was to get some solid stone and loading work done:
Yoke – 360x15m
Loading – 100kg stone, anvil, 2x125kg sandbags
Stones – singles up to 210Practiced the run in with the atlas stones then loaded the 210 next to the platform. It’s an interesting change this year with the heavier stone set and the run ins.
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Recovery day today so no lifting.
Got my morning cardio in walking the dogs then had some soft tissue work followed by a sauna session.
Last events session for me tomorrow. Yoke, loading and stones on the menu
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Great pressing session completed today. Backed off the weight on the split jerks now and hit some paused work to prepare for if we have a stiffer bar at WSM. Just drilling technique before i moved onto some heavier log press. Log was feeing snappy then we finished with some grip holds simulating the wrecking ball hold we have at WSM.
BTN Jerks 120x5x2
Log Press 163×4
Grip Holds 225x42sec
Fat grip holds 125x3x30sec -
Just to add to Oscar’s post which is spot on:
While you are learning the movement and upping the frequency please focus on hitting good form on every squat set – never sacrifice form for additional load while you are learning the squat motor pattern. The weight can progress slowly and consistently spot on reps will set you up for the future when you start lifting heavier.
What you don’t want is the development of bad habits by allowing more and more “off” reps with the additional frequency as this promotes an incorrect motor pattern which will limit you long term.
Cheers Adam, really appreciate your help. Funnily enough, I was going to add to the above post thanking you for the content you put on your YouTube channel. Prior to performing the squat I watched and rewatched your ‘how to squat’ video, trying to think about all the cues when performing the exercise to make sure i am setting a solid standardised baseline so thanks for that. I am also thinking of introducing the conventional deadlift into my set up at some point down the line too, given I have little experience with the basic compound moves, being the squat and deadlift. The issue I will have in doing so is knowing where to programme it within the full body setup but should I implement it somehow, for sure your YouTube channel is the first place I’d go for guidance in regards to proper execution etc.[/quote]
You’re welcome Jack, glad it was some help to you. I would spend some time focusing on learning the squat first before adding the deadlift in. There’s no rush in this game! -
Felt pretty beat up and run down yesterday so I got my sauna and walking done early doors and tried to rest as much as possible.
It was kind of expected after a heavy training week, travel and being on my feet most of Sunday.
Woke up this morning feeling much better so ready to crack on with some pressing later
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Just to add to Oscar’s post which is spot on:
While you are learning the movement and upping the frequency please focus on hitting good form on every squat set – never sacrifice form for additional load while you are learning the squat motor pattern. The weight can progress slowly and consistently spot on reps will set you up for the future when you start lifting heavier.
What you don’t want is the development of bad habits by allowing more and more “off” reps with the additional frequency as this promotes an incorrect motor pattern which will limit you long term.