[Adam Bishop]

Your biggest hurdle will be maintaining calf mass on the side in the boot.

Perhaps look into obtaining a compex unit or the like to use electro muscular stimulation as a way of reducing muscle atrophy while the ankle joint is immobile.

I would consult your physio prior to doing this as they should be able to give a better timeframe on when it’s acceptable to commence compex work depending on your injury severity

[Adam Bishop]

Your easiest option would be to focus most of your attention on open chain machine exercises such as leg Extensions and curls.

When I was in a boot I was also able to perform high rep Bulgarian split squats but due to the lack of ankle dorsiflexion they tended to be more glute focused. Here’s a lift of exercises you should be able to perform in a boot (providing they are PAIN FREE!)

Leg Extensions
Leg curls (prone and seated)
45deg back Extensions (for your hip hinge)
Adductor/abductor machines
Light Bulgarian split squats

Also remember that you can train your non-injured side. There is some evidence of a contra lateral training effect in reducing muscle wasting. I would include a single leg leg press using your non injured side for low reps (I used to work up a 6rm) This will also help in the rehab process once you are out of the boot as you will have some target numbers to work towards to get your injured side back to full strength. The key here is not to build an imbalance between the legs but also avoid any muscle atrophy on the non-injured side (hence the low volume).

I hope that makes sense, please ask me any other questions you might have.

[Adam Bishop]

Tuesday Squat session

Back squat 272.5×4 247.5×4 220×4
Paused Squats 192.5x3x4
Hack squats – 2 work sets
Prone Leg Curl – 4 work sets
Standing Calf Raise – 2 work sets
Walking double dip lunge – 20m

Training at a different gym today so didn’t have access to the same machines as usual. No seated curl only a prone curl so I doubled up my work sets on that and added the walking double dip lunges at the end.

[Adam Bishop]

Great session in a cold Barn today, we filmed it for the site so I’m looking forward to you guys seeing it.

Incline Bench Press 170×4 155×4 137.5×4
Paused Incline Press 120x3x4
DB Fly – 2 work sets
Hammer Strength Chest Press – 2 work sets
Banded Decline Press – 3×15-20
Flat DB Press (various grips) – 2 work sets

[Adam Bishop]

Managed to get my pull session in today. No deadlifts from the floor just the accessory work.

All exercises consisted of two work sets.

CG Pulldown
Seated Cable Row
WG Pulldown
SA DB Row
DB Monkey Shrugs

Press session again tomorrow in the Barn which we’re filming for the site so keep an eye out for that.

[Adam Bishop]

I found that the patella straps did help me as a short term fix however finding the route of the problem is always best.

I found I was shifting to one side in the squat which was in tern loading up my right hip flexor and left patella. I wore the straps while I was competing but during my off season i utilised some isometrics to pretty much eliminate my patella tendon pain.

I performed 3 sets of 45second isometrics holds on either the leg press or leg extension with a bent leg (half way between fully straight and a 90deg knee angle) before every session and this combined with some technical changes in my squat got rid of my pain.

[Adam Bishop]

(An extremely late) Merry Christmas everyone!

I’ve been at the in laws for a couple of days of being social.

Back home late this evening and ready to get back to a normal routine from tomorrow onwards.

Sunday is usually a rest day for me but I’ve got some pull work tomorrow as I’ve been MIA for a couple of days.

[Adam Bishop]

Had to shift my training days around this week due to travel so today was a quick arms session before we set off on the road.

All exercises consisted of two work sets

Long rope Pressdowns
Bent over Pressdowns
Reverse grip Pressdowns
BB curl
Seated DB Curl
Standing DB Alt curl

[Adam Bishop]

Bit of a different rest day today – I went and hit some golf balls for the first time in 18months.

I’ve got a round booked in with the father-in-law on Friday so needed to see if my giant immobile arse could still swing a club. Fortunately for me I was pleasantly surprised – my swing is limited for sure but at least I was striking it well and it was flying where I wanted it to haha.

Training is going to be a bit disjointed over the next couple of days as we are away for Christmas but I should get everything in some how. We’ll find a way.

[Adam Bishop]

Stuck at home today while waiting for the my Hot Tub to be serviced so a session in the Barn was needed which limited my options a bit for legs:

Squat 257.5×5 232.5×5 207.5×5
Paused Squats 182.5×5
Leg Press – 2 work sets
Banded Leg Curl – 3×12
Back Extension- 2 work sets
Standing SL Calf Raise – 3×15

[Adam Bishop]

I had a photo shoot at a local gym this morning for one of my sponsors so decided to train straight after it. It was a little earlier than I usually train but no big issue:

Incline Bench Press 155×5 140×5 125×5
Paused Incline bench 110x3x5
Pec Dec – 2 work sets
Decline Cable Press – 2 work sets
Cable Fly – 2 work sets
Flat DB Press – 2 work sets

[Adam Bishop]

Recovery Sunday with a Sauna session plus very little else.

Getting my body ready for another press session tomorrow.

[Adam Bishop]

Saturday Arms session

Long rope Pressdowns
DB rolling extensions
Bent over Pressdowns
Reverse grip Pressdowns
Bb curl
Seated DB curl
Standing DB Alternate curl

All doing the usual 2 work sets. Solid enough session. Looking forward to a rest day tomorrow with a bit of recovery work.

[Adam Bishop]

Fun day today filming some Christmas promo bits for Silverback Gymwear, hopefully it all turns out good in the edit haha.

Followed the shoot with a decent deadlift session considering it was a bit earlier than I usually train.

Deadlift 385×3
CG Pulldowns – 2 work sets
Seated Row – 2 work sets
WG Pulldowns – 2 work sets
Reverse pec Dec – 2 work sets
DB Monkey Shrugs – 2 work sets

[Adam Bishop]

Rest day for me today.

I’ve now got access to a sauna so I’ve added that into my recovery programme moving forward based off the recommendations by the Doc.

Hopefully it will also prepare me for the heat out at WSM if it’s anything like last year again haha