[Adam Bishop]

Pressing session this evening:

Military Press – 135×3 122.5×3 110×3
Paused Military Press – 95x3x3
DB Lateral Raise – 2 work sets
Seated DB Press – 2 work sets
Standing “Decline” band press – 3×12
Front/lateral/rear Delt raise – 3×15

[Adam Bishop]

I would film yourself performing the movement from the side and see where your form breaks down. We’re looking for a neutral spine here with your lats locked in.

I usually start most guys on with SLDLs off a block and then slowly work them down to the floor over several weeks.

[Adam Bishop]

I went up to train at physique warehouse today with my buddy Diesel as the past couple of lowerbody sessions have been tough and the gym gives me a few more options machine wise over the Barn.

Great having a training partner again, really upped the intensity on the assistance exercises. Cramping hamstrings and quads as we pushed them hard!

Squat 267.5×3 242.5×3 215×3
Pause Squats 187.5x3x3
Hack Squat – 2 work sets
Leg extensions – 2 work sets
Seated Hamstring Curls – 2 work sets
Calf raise – 2 work sets

[Adam Bishop]

Incline bench and Press 1 for the week:

Heaviest week on incline bench for this wave working on triples. Really seeing the progress now as the weights feel light.

Incline Bench – 160×3 145×3 130×3
Paused Incline Bench – 120x3x3
Slight incline DB Fly – 2 work sets
Hammer strength chest press – 2 work sets
Seated Facepulls – 2 work sets
Banded Reverse Delt Fly – rest pause set

[Adam Bishop]

Solid rest day today. Plenty of rest watching the rugby and F1.

Spent some time in the hot tub this evening and feeling ready to start another training week!

[Adam Bishop]

Lighter session today. Just the arms session after a nightmare walk round Costco – that place is hell on a weekend.

Long rope Pressdowns – 2 work sets
BB Curl – 2 work sets
DB Rolling extensions – 2 work sets
DB Spider curl – 2 work sets
Reverse grip Pressdowns – drop set
DB Hammer Curl – drop set

[Adam Bishop]

Deadlift Day.

Deadlift 357.5×4 322.5×4 287.5×4
Paused Deadlift 252.5x3x4
CG Pulldown – 2 work sets
Seated Row – 2 work sets
SA DB Row – 2 work sets
DB Shrugs – 2 work sets

Pulling on the stiff bar today and it’s hard work! Had to fight to keep m form especially as I’ve spent a long time competing in the deadlift suit this year.

Big work on this off season is building my raw deadlift back up before I venture into the suit later next year

[Adam Bishop]

Press session this evening:

Military press – 127.5×4 115×4 102.5×4
Paused Military Press – 90x3x4
Lateral Raise – 2 work sets
Seated DB Press – 2 work sets
Banded flys – 3×15
Push Ups – rest pause set to failure

All progressing well, the military press work is feeling easy but it’s key to stick to the plan.

[Adam Bishop]

Rest day

Nothing drastic to report. Wanted to jump in the hot tub this evening only to find that a fuse had blown and the temp had dropped. Proper first world problems I know.

Body is adapting well to training at the moment, looking forward to my press session tomorrow

[Adam Bishop]

An additional thought from me…

You can still train your non-injured leg during this time using machines. Keeping the reps relatively low (4-8 reps) with a moderate weight would be a good option to maintain the muscle you have in that leg without driving too much of an imbalance. There may also be a cross over effect. Here’s a protocol I’ve used successfully in the past with athletes limited to a boot or cast:

Non-injured Leg Training (one session per week)
SL Leg Press 4×6
SL 45deg Back Extension 4×6
SL Leg Extension 4×6
SL Leg Curl 4×6

Also I would speak to the medical professional overseeing your rehab and ask when you’ll be able to do open chain leg work in the boot. You will be able to do leg extensions/curls in the boot as they are non-weight bearing sooner than you think. You need to ask your physio to make they are happy but I would guess that they have given you the blanket answer of “no legs for 2 months”

[Adam Bishop]

Solid squat session today with a reduced amount of hip flexor pain!

Squat 255×4 230×4 205×4
Pause Squat 180x3x4
Narrow stance Leg Press – 2 sets
Back Extension- 2 sets
Banded SL Curl – 2 sets
Calf series – 2 sets

[Adam Bishop]

Morning weight 338lbs – 4lbs up from last week and I’m feeling way better and less bloated on the new diet.

Press session in the Barn

Incline Bench – 152.5×4 137.5×4 122.5×4
Paused Incline Bench – 107.5x3x4
Low incline DB Flys – 2 work sets
Hammer strength chest press – 2 work sets
Cable Facepulls – 2 work sets
Banded Rear Delt Fly – 3×15

[Adam Bishop]

Rest day

Not much to report really. Got all my meals in and spend the day watching sport on TV. Very relaxed Sunday while it was blowing a Gale outside.

Back to my press day tomorrow and I’m looking forward to it.

[Adam Bishop]

Hi Adam,

Enjoying following your log and progress.

How do you find pulling on a stiff bar compared to a deadlift bar?

I tried one for the first time the other day and it felt like it took a lot more tension to take the slack out.

Yeah they are very different. I find now that a stiffer bar is harder as the weight comes off the floor a lot sooner than with a whippy deadlift bar (especially with 320kg+).

When i first used a deadlift bar I struggled to control the flex so it took some getting used to.

I like to spend most of my training using the stiff bar then use the deadlift bar in build up to competition. Not only does the stiff bar replicate the weird bars we sometimes use at WSM but it also makes the pull harder for me so when I get onto the deadlift bar it feels much easier

[Adam Bishop]

Arms session.

This off season I’m focused on increasing my bicep and tricep size to help with my strongman events. Biceps are heavily involved in many strongman movements while triceps are key to a good overhead press.

Long rope Pressdowns – 2 work sets
Barbell curl – 2 work sets
DB Rolling Extension – 2 work sets
DB Spider Curl – 2 work sets
Reverse Grip Pressdowns – drop set
DB Hammer Curl – drop set