[Adam Bishop]

Busy day today. On the road up to the midlands for a photoshoot with one of my sponsors. Plenty of standing around and looking in different directions which is not my forte.

Got back in the afternoon and straight onto my bike for 5×1’ @460W with 4’ rest.

No time for a sauna today unfortunately but still feeling good for tomorrow’s events session

[Adam Bishop]

WSM medial today and everything looked good. Blood pressure was in the 130/80 range and my resting HR was 66 which is the best it’s been at this bodyweight. ECG looked good and we’ll get the blood results in a couple of days.

A big thank you to Dr Matt Milner for seeing me during a busy clinic.

Back home for a quick nap then down to the barn for a press session. Shoulder is feeling way better so I should be back on plan weights wise next week:

BTN Split Jerk – 180×1 then 140x5x2
Log strict press – 133x3x3
Incline bench Press – 160x3x3
Seated DB Press – 4×8
Bent over Pressdowns – 4×8

[Adam Bishop]

Recovery day today.

Morning walk followed by massage mainly around my trap and shoulder freeing up some tight muscles then a sauna session in the afternoon.

I’ve got my WSM medical tomorrow with blood tests and ECG so decided not to do the intervals on the wattbike until later in the week.

I’ve also got a new spin bike arriving tomorrow which is mainly for the Mrs but it has a weight capacity that can take me so I’ll move my bike sessions from the wattbike to this new Technogym bike.

Hi Adam! Just a quick one, are the blood tests and ECG just to ensure that you are fit to compete for WSM? Or are they looking for something specific?

Thanks

[/quote]
Hi Liam

We are contractually required to provide the Medical team at WSM with a medical history questionnaire, blood work and an ECG in order to compete.

If there are any underlying issues you cannot compete but they do understand that we are not normal so some numbers are not going to be totally in range.

I get my bloods done with Dr Matt multiple times a year anyway but an ECG once a year prior to WSM.

[Adam Bishop]

Recovery day today.

Morning walk followed by massage mainly around my trap and shoulder freeing up some tight muscles then a sauna session in the afternoon.

I’ve got my WSM medical tomorrow with blood tests and ECG so decided not to do the intervals on the wattbike until later in the week.

I’ve also got a new spin bike arriving tomorrow which is mainly for the Mrs but it has a weight capacity that can take me so I’ll move my bike sessions from the wattbike to this new Technogym bike.

[Adam Bishop]

Speed pulls today using a hook grip to get my thumbs used to the pain haha. Picked up some jerk blocks aswell from my former employer on loan for the lead up to WSM – only just fit in the barn at home but it will be worth it.

Speed Pulls 270x8x2
Leg Press 4×8
GHR 4×6
Back Extensions 4×8
SSB Squat 1×20

[Adam Bishop]

Volume session in the barn today.

Loads set at 65% for 4×8 on each exercise:

CG Pulldown
Seated SA Row
High incline DB CSR
Hammer strength chest press
DB lateral Raise
DB Alt Curl
Long rope Pressdowns

Also went over the the farm today to assemble the new atlas stones hitching post. Really pleased with how it came out and looking forward to launching the 210 over it on Friday this week.

[Adam Bishop]

Definitely feeling yesterday’s training so moved my volume session to tomorrow.

Spend the whole day out in the yard building a super beefy hitching post out of railway sleepers. Probably should have invested in a power saw as cutting 5 railway sleepers by hand is pretty hard work!

All loaded in the truck and ready to go to the farm tomorrow. I left it in 4 parts as it weighs over 300lbs hahaha.

Wanted to build one in prep for WSM for my atlas stone work.

[Adam Bishop]

Heavy duty events session today as we’ve had an email with some possible events for WSM.

Having to re-learn how to split jerk but I’ve got an ace up my sleeve with someone helping me with my technique.

BTN Split Jerk – up to 170kg
Yoke 15m – up to 360kg (sub 6sec)
Loading race – 2x125kg sacks and an anvil
Truck push – single run pushing uphill
Atlas stones – up to a triple with 180kg

Really time to knuckle down on these events now. If they are the ones for WSM they are very good for me so we’re going big this year!

[Adam Bishop]

Hi Ian. I’m a home gym trainer myself so I understand your situation well.

Obviously the squat and it’s variations are going to make up the bulk of your leg training but I would look into moving them to the end of your session and pushing the volume on them. That way your legs are already fatigued and you won’t need as much weight while performing sets of 20 let’s say.

Here’s an example lowerbody session for you going to failure on the first few exercises where it is safe doing so:

Front squat (drop out forward if needed)
RDL
Barbell Step Ups
Nordics or GHR
DB Bulgarian Split squat
Banded or DB Hamstring curl
Back squat (1-3 sets or 20 reps)

Obviously always have your rack safety bars set to an appropriate height to ensure safety.

[Adam Bishop]

Great pressing session out in the sun today. One of the issues we face at WSM is log pressing outside with the sun and a moving sky which makes balancing an issue. Usually when lifting inside you can focus on a spot on the ceiling while in the rack position but when lifting outside this is near impossible.

Hopefully we have a run of good weather so I can get a few more sessions done outside. Still looking after the ACJ a bit but I’m confident I’ll be back lifting heavy overhead in two weeks time.

Log Strict Press 113x3x3
Incline Bench Press 150x3x3
Seated DB Press 4×10
Bent over Pressdowns 4×10

[Adam Bishop]

Do you think it’s possible for most people to work up to deadlifts of 3-400+ kg?
Which factor would you think is most important for reaching such an accomplishment? (genetics, training plan, higher body weight, PEDs..)

Well first we have to define “most people” I guess. If looking at that literally then certainly not as the vast majority of the people on earth couldn’t pull 300kg+

I think we have become very desensitised to what is actually heavy these days. Obviously with the record at 500 suddenly 300 and 400 are seen as light which is crazy. Only a tiny percentage of people on the earth will pull 300+ or be capable of doing so.

I think the biggest factor is genetics. Certain body types and muscle fibre make ups are more suited to deadlifting large numbers. Height and limb length play a big role here. Having short arms in relation to your height is a big disadvantage.

I always like to work off of percentages and IMO Simone pulling 2.5 times their bodyweight is a strong deadlifter and very achievable for the majority of trained/athletic individuals

[Adam Bishop]

Recovery day today so no training.

Massage in the morning then a session with my Sports Psychologist in the afternoon. Chatted about a few things for the lead up to WSM, it was a productive session.

Finished up the day with a sauna session (which I’m getting used to now) and finally some time in the hot tub this evening.

Press session tomorrow and we’ll do the log pressing outside to better simulate WSM conditions.

[Adam Bishop]

If you give us some specific exercises you’re after the guys on here will be able to point you in the right direction.

For example I have a couple of coaching videos on my YouTube on the deadlift and squat…

If you’re after more specific isolated exercises let the guys know as there are plenty of pro athletes here who can help.

[Adam Bishop]

Because I’ve never met anyone who can lift big weights on a conventional deadlift with a small back.

But in all seriousness it’s like comparing a squat to a hack squat or leg press IMO.

The large multi joint exercise, such as the conventional deadlift, will produce a larger global stimulus for the body due to it being more stressful (you can handle more weight). This does not mean it is a replacement for the more isolated variations focused on hamstrings or erectors but they all have a place in a training programme at various points in the training year.

IMO the conventional deadlift from the floor is the best bang for your buck posterior chain exercise out there with benefits from the gastroc up to the trapezius. Will it alone build a complete posterior physique for competitive bodybuilding – certainly not but it will build a lot of muscle tissue when performed correctly with correct load.

[Adam Bishop]

Cracking session today. Filmed the whole thing for my YouTube so I think I’ll add some commentary over the top of it for you guys to see and get some insight into why I’m doing certain things.

Deadlift 337.5×5 (very easy)
Leg press 4×10 (420kg)
GHR 4×6
Back Extension 4×10
SSB Squat 145×20