Adam Bishop
Forum Replies Created
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Started to get the elbow moving today with some simple unloaded flexion and extension. Obviously my ROM is severely limited by pain so I’m keeping it short at the moment. Nowhere near 90deg flexion or full extension for a while I think as the tendon gets used to it’s new position.
In the chamber again for an hour. One plus of this is it’s giving me an excuse to start reading again which I haven’t done in a while. No electrical devices allowed in the chamber so back to a good old fashioned book.
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Yeah you won’t know if it’s serious for a few days.
Everyone bruises/bleeds at different rates so keep an eye out for that south of the injury site.
In the short term as Rich and JP said keep it moving with pain free movements and be smart with what you do.
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Back home after yesterday’s surgery. Sorry I didn’t update you guys yesterday I was wiped out post the op.
Everything went well, it was the fastest in and out surgery ever really. In the hospital at 7am, went under at 08:15 and woke up back in my room at 10:15.
My surgeon located the tricep tendon that was flapping about in there and double anchored it with sutures and drilled into the bone further down so it should be a strong anchor point.
In the sling now for a couple of weeks and on some pain meds while things heal. I will have a look at my op site on Monday or Tuesday when I get my dressings changed at the physio. Bit of a bigger scar on this on as it crosses the elbow joint.
Got home today and did my first 1 hour session in the hyperbaric chamber. I’ll be doing this daily from here on in as well as adding in 40g of beef collagen daily to aid with the healing process.
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If it were me I’d rest the extra day.
The fact that you are raising the question tells me you think it’s the best option to.
As for your intake and steps question I’d leave that up to one of the guys who know bodybuilding prep point of view better than I.
From a training performance point of you it’s a no brainer for me – extra rest day and be in a better position to fully attack your session.
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So surgery is all scheduled for the morning and I need to be at the hospital at 7am. It’s over 4 hours from home so we made this weekend into a little mini break (plus surgery haha)
Travelled up to a little Air B&B near Buxton today. Brought the dogs with us which is really nice. Perfect little cottage on a campsite with a enclosed dog park for our two to run around it.
My mrs will drop me off in the morning then come and get me after the surgery.
Can’t wait to get this bloody tendon put back on and start the rehab plan.
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If it ain’t broke don’t fix it.
If you’re getting results with the above only add in additional volume when progression starts to tail off and stagnate.
Get everything you can from this approach before adding volume IMO.
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On the bike for my cardio this morning – 3x7min efforts with 2min recovery.
Also got my hyperbaric chamber delivered today. Our annex is slowly turning into a recovery suite haha. Impressive bit of kit, I’m looking forward to using it after my surgery. It will interesting to see how it helps with the recovery process.
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By going to a certain level of technical failure.
Try and stop when you feel your form going to shit.
Obviously one or two final reps are not going to be perfect but avoid multiple sloppy reps that become ingrained in your technique.
Filming your sets is a good what time get to know how your RDLs are looking and you can review each set.
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Final upperbody session making some sort of use of both arms before I’m back to unilateral training for a while so I made the most of it.
I’ve had a really positive day as I fully planned out my rehab and return to competition training which is now all on a spreadsheet. One of my favourite aspects of the iron game is the programming process so this was fun for me. 25 weeks of training mapped out and I have a clear route back to competition. Obviously there might have to be changes a long the way but I’m happy with my plan.
As for today’s session:
CG Pulldown – x9 x19
SA Chest Press – 4×6
Seated Cable Row – x11 x20
DB Lateral Raise – x10 x20
DB Curl – x10 x20
SA Pressdowns – 4×6
Leg Raises – 3×15 -
It’s finally the week of my operation! I go in for surgery on Friday this week, can’t wait to get this tricep put back on and get on with my rehab plan. Anyway in the gym for my lowerbody session today:
SSB Squat – 6×2
SSB GMs – x10 x20
Seated Leg curl – x11 x15
Leg Press – 4×20
Calf raise series – x15/15/15
Leg Raises – 3×15 -
Depends on what kind of coaching you mean really.
If you want to be a personal trainer and coach in a public gym setting you’ll need your level 3 personal trainers certificate as no public gym will employ you without it.
If you want to coach professional sports teams or athletes you’ll need a degree sports science or similar as a minimum and probably a certification with either the UKSCA or the NSCA depending on location.
If you want to be an online coach you don’t require any formal qualifications.
Whichever route you wise to take you will need knowledge of training and how movements and tasks affect the body. “Time under the bar” will give you lots of this and should not be scoffed at. Another big factor with being a good coach is your ability to get the best from your athletes and coaching pedagogy is very important here.
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I have the Sefam S:Box auto CPAP machine. Only one I’ve used so can’t really compare it to anything but it hasn’t gone wrong for me so far. I recommend getting the water reservoir with it to humidify the air as it’s definitely more comfortable that way.
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On the bike this morning for some longer intervals. 5min on 3min off for 3 sets. Easy work.
No resistance training today but I’m ready for a lower session tomorrow, can’t wait to get in there and get it done.
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Mixed up my upper session today as I wanted to do some bilateral pull movements. Still had to limit load a bit to protect the tricep so went for 5sets of 10 with a moderate weight. Worked well. Wanted to use my right arm as much as possible before it ends up immobile post surgery on Friday.
CG Pulldown – 5×10
DB Lateral Raise – 5×10
Seated cable Row – 5×10
Banded Fly – 5×20
DB Curl – 5×10
SA Pressdown – 4×6 -
So there are two trains of thought with sleeves:
Only use them when you need them and train without any equipment for as long as possible.
Use them to reduce the risk of injury and aid longevity.
I prefer the second approach. The warmth and support of the neoprene sleeves keeps my joints in check and I want to be lifting for as long as I can!
Obviously there are levels to this. If you are a complete beginner and not lifting any significant weight yet then sure they are probably not needed