[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

[Adam Bishop]

Great legs session today everything progressing well and squats are starting to feel strong again for me.

Squat 275×3 247.5×3 225×3
Leg extensions – 2 work sets
Hack squats – 2 work sets
Seated leg curl – 2 work sets
Prone leg curl – 2 work sets
Seated calf Raise – 3×15

[Adam Bishop]

Brilliant press session today. Body was feeling fresh and ready to go.

Incline Bench Press 165×3 150×3 132.5×3
Paused Incline Bench 120x3x3
Incline DB Fly – 2 work sets
Hammer strength chest press – 2 work sets
Banded Decline Press – 3×15

[Adam Bishop]

Enjoyable rest day today.

Watched the rugby and of course the F1.

Body is feeling much fresher after last week’s deload and I’m feeling G2G for tomorrow’s pressing session

[Adam Bishop]

In my opinion the hex/trap bar deadlift is not a great exercise for bodybuilding.

Previously I have programmed them for taller rugby players who struggle with standard deadlifts in order to reduce injury risk but this is the only reason I would programme them.

I find them like a leg press but with a reduced range of motion. If your goal is overall leg size and strength I would argue you have a lot of better options in the form of squat and leg press variations.

Posterior chain wise a straight bar deadlift, RDL or Stiff leg deadlift will bring much better hamstring, glute and erector development.

In summary, I would leave the hex bar in the corner of the gym if you are able to perform the movements I’ve stated above.

[Adam Bishop]

Arms session today following rest day Friday catching up with friends. While I’m in off season mode one of my promises was to make more time for social events with my friends so Friday we went out for a steak and generally chatted shit.

Back in the gym today for my arms sessions where we increased the volume a small amount by adding an extra tricep movement.

Long rope Pressdowns – 2 work sets
DB Rolling Ext – 2 work sets
Bent over EZ Bar Pressdowns – 2 work sets
Rev grip Pressdowns – 2 work sets
BB curls – 2 work sets
Incline curls – 2 work sets
Standing Alt DB curl – drop set to failure

[Adam Bishop]

Deload pressing session

Axle Military Press 90x3x5
Paused Military Press 65x3x5
DB Lateral Raise – 2 work sets
Seated DB Press – 2 work sets
Front/lateral/Rev raise – 3×10/10/10

Easy enough session today. Resisted the urge to go heavier and stick to the programme to ensure my back is 100% for Monday.

[Adam Bishop]

Tuesday’s Lowerbody session

Continuing on the deload week I had to drop out back squats today and had to feel out most exercises to ensure I didn’t flare my back up any more.

Successful session, managed to go everything I wanted without having to lower the load excessively

Leg Extensions – 3×15
Hack Squat – 3×6-10
V squat – 2 work sets
Seated leg curl – 2 work sets
Prone leg curl – 2 work sets
Seated calf raise – drop set to failure

[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.