[Adam Bishop]

In my experience moving the front foot further forward tends to bias the glute over the quad. It doesn’t have to be drastically further forward so play around with some different foot positions until you find the correct distance

[Adam Bishop]

Decided to move my deload week forward to this week as I had a minor back spasm last night so probably best to let that settle down with a week of lighter loading on the axial loaded exercises – I’m still pushing on my assistance work.

Incline Bench Press 110x3x5
Paused Incline Bench 80x3x5
Incline DB Fly – 2 work sets
Hammer strength chest press – 2 work sets
Banded Standing fly – 2 work sets
Banded decline press – 2 work sets

[Adam Bishop]

Rest day today. Body is feeling a little beaten up this week.

Got in some contrast baths this evening then it’s an early night before we kick off another week of training.

[Adam Bishop]

As Kamara said it’s best to take it upon waking.

I’ve only ever used 200mg for competitions as we compete in the evening.

I learnt the hard way that taking it in the morning is best. I once took it at 3pm and didn’t get to sleep until 10am the next day.

I also found I got headaches later on as kind of a “come down” I guess.

[Adam Bishop]

In other news my bloodwork came back in great shape which is good.

Unfortunately with my weight gain I’m now forced to join the CPAP club. For the past few weeks/months my sleep quality has been down with multiple disturbances and severe snoring. I’ll be looking at getting a machine as soon as possible.

[Adam Bishop]

Another solid deadlift session today. All going to plan and the weights are feeling easy.

Deadlift 367.5×4 332.5×4 300×4
Paused Deadlift 260×4
CG Pulldowns – 2 work sets
WG Pulldowns – 2 work sets
Seated Row – 2 work sets
DB monkey shrugs – 2 work sets

[Adam Bishop]

Solid session again today with the overhead press work feeling solid. Really enjoying this session at the moment.

Military Press 132.5×4 120×4 107.5×4
Paused Military Press 95x3x4
DB Lateral Raise – 2 work sets
Seated DB Press – 2 work sets
Banded pec Dec – 3×15
Push Ups – rest pause set to failure

[Adam Bishop]

Thick grip work could be an option here – adding thick grips to your Dumbbells might help.

One of my favourite grip/forearm builders is a wrist roller performed with a band attaching a plate or KB to the collar of an unloaded barbell in the rack. Controlling the accent and decent is a sure fire way to get your forearms working

[Adam Bishop]

Yes of course. Work with a load and rep range that suits you and allows pain free movement.

I actually prefer banded pendulum squats for the same reason – saves the knees a bit on deep flexion. I just reintroduced them into my programme as a final 20 rep set to finish my session.

[Adam Bishop]

Had the trip today to see Dr Matt Milner who looks after my bloodwork. I’ve worked with him for the past 3 years and he oversees my medicals for WSM as well as giving input into anything that could give me the edge recovery wise.

I’ll get the results back on Friday but it was important for me to keep track of things as my body is very sensitive to changes so when I put weight on I always keep an eye on my bloodwork.

Later in the year I will have my full medical including ECG prior to competing at WSM

[Adam Bishop]

Solid squat session today which we filmed with the awesome MagicEyeMedia for the site.

Squat 265×4 235×4 215×3
Paused Squat 185x2x3
Leg Extensions – 2 work sets
Hack squat- 1 work set
Seated leg curl – 2 work sets
Prone leg curl – 2 work sets
Seated calf raise – 1 drop set
Pendulum squat – 1 set to failure

[Adam Bishop]

Just realised my press session from yesterday didn’t post!

Here’s how it went down:

Incline Bench Press 160×4 145×4 130×4
Paused Incline Bench 120x3x4
Slight incline DB Fly – 2 work sets
Hammer strength chest press – 2 work sets
Banded Decline Press – 2 work sets
Cable Facepulls – 2 work sets
DB Reverse Flys – 2 work sets

Increased the volume as planned with the addition of the banded Decline press. I set this up in my power rack with a pair of doubled super mini bands around the band peg at the top of the rack and I’m really impressed with the feel of this movement. One for the home gym users of those with limited kit.

[Adam Bishop]

Hey Nick,

Here’s my current diet:

M – Incline bench/push1 / T – military press/push2 / S – Arms
07:30 – wake up
08:10 – walk the dogs (30min, 2km)
09:00 – 5 large eggs, 150g Cheerios and 300ml whole milk
11:30 – 300ml egg whites, 300ml whole milk, 2 cups of oats (160g), 140g blueberries, 20g protein from whey
14:00 – 300g chicken thighs (raw weight, skinless and boneless) 150g jasmine rice (raw weight)
15:30 – training – intra of 75g Sustain
Halfway through the session in 1 go, 25g EAAS, 5g creatine
17:30 – 60g protein from whey, 150g of COR, 110g pineapple
20:00 – 300g rib eye steak, 130g jasmine rice
22:30 – 150ml egg whites, 250ml whole milk, 1 cup of oats, 20g pro from whey, 170g banana
23:00 – bed

T – Squat/lower body / F – Deadlift/pull
07:30 – wake up
08:10 – walk the dogs (30min, 2km)
09:00 – 5 large eggs, 160g Cheerios and 300ml whole milk
11:30 – 300ml egg whites, 300ml whole milk, 2 cups of oats (160g), 200g blueberries, 20g protein from whey
14:00 – 300g chicken thighs (raw weight, skinless and boneless) 160g jasmine rice (raw weight)
15:30 – training – intra of 85g Sustain
Halfway through the session in 1 go, 25g EAAS, 5g creatine
17:30 – 60g protein from whey, 160g of COR, 130g pineapple
20:00 – 300g rib eye steak, 140g jasmine rice
22:30 – 150ml egg whites, 250ml whole milk, 1 cup of oats, 20g pro from whey, 200g banana
23:00 – bed

Rest days
07:30 – wake up
08:10 – walk the dogs (30min, 2km)
09:00 – 5 large eggs, 135g Cheerios and 300ml whole milk
11:30 – 300ml egg whites, 300ml whole milk, 2 cups of oats (160g), 100g blueberries, 20g protein from whey
14:00 – 300g chicken thighs (raw weight, skinless and boneless) 150g jasmine rice (raw weight)
17:30 – 60g protein from whey, 150g of COR, 110g pineapple
20:00 – 300g rib eye steak, 150g jasmine rice
22:30 – 150ml egg whites, 250ml whole milk, 1 cup of oats, 20g pro from whey, 160g banana
23:00 – bed

[Adam Bishop]

Rest day today. Nothing special, just got the morning walk in before the snow came down and then a pretty chilled day.

Back in the barn tomorrow for some pressing.

[Adam Bishop]

Completed a pull session a day late this week to account for the travel from Dubai and moving my squat session to Wednesday.

All went to plan and assistance exercises felt strong.

Deadlift 347.5×5 315×5 280×5
Paused deadlift 245x3x5
CG Pulldowns
Seated row
WG Pulldown
SA DB Row
DB Shrugs

(All assistance work done with two work sets 6-9reps and 12-20 reps)