[Adam Bishop]

Hi Kieron.

It depends on what your goal is really. If you are looking for another powerlifting style programme but a change up from 5×5 you have loads of popular options such as Wendler’s 5/3/1 or juggernaut which would give you more of a “top set” approach. These programmes give you long term progression without the need to peak for a meet.

I actually have a powerlifting programme about to be released so keep an eye out for that!

[Adam Bishop]

Not much going on today for my rest day.

I had a delivery of 500kg of calibrated weights plates from my sponsor turn up on a pallet today so shifting them into the gym was a fun combination or pinched fingers and back pumps.

It’s good now that I have all the weights I need to chase a very big number next season.

Just about to do some hot and cold contrasts before bed. Another double training day tomorrow

[Adam Bishop]

Agree with Clare here – the whole point of a weightlifting shoe is to (artificially) increase the ROM in the ankle joint to allow for a greater squat depth.

You only need to add a wedge if the heel height is not enough to achieve this goal or to push yourself further forward onto your toes to facilitate a quad dominant squat.

[Adam Bishop]

Double training day today. Both sessions went well and after an extended warm up my patella tendonitis was manageable.

AM Session
Axle Deadlift – easy set of 10 with 280kg
CG Pulldown – cluster set
SA DB Row – rest pause set

PM Session
Leg Press – 5 sets
GHR – cluster set
Back Extension – Drop set
Calf raise series – 3 sets

[Adam Bishop]

No set rules in this game for sure!

If it’s working for you and you are progressing your numbers then great!

The main thing to focus on is that you are lifting with consistent form and you are in complete control of the weight each rep.

[Adam Bishop]

Crazy busy weekend at the Arnold UK. I was not expecting the number of people to be there or the popularity of us strongmen there.

Amazing to meet so many fans from all walks of life!

I managed to get my arms session done this evening which was perfect timing as I’ve been on my feet all weekend and it gives me an extra day to recover before a double training day tomorrow.

Long rope Pressdowns- 5 sets
DB Rolling Ext – cluster set
Fat Grip Pressdowns – drop set

Alternate DB Curl – 5 sets
Incline DB curl – cluster set
DB Hammer Curl – drop set

[Adam Bishop]

I agree with Rich – the 5/3 days between deadlift sessions might be a bit taxing in my view unless your overall strength is still relatively low.

For me I would been the deadlift, row rotation and focus on making the absolute most out of your deadlifts when you perform them.

[Adam Bishop]

Wow that was a full on day at the Arnold Classic.

Super busy on the stand and I’m knackered.

One more day to go for me on the Silverback stand so come say hello if you are attending tomorrow.

I need some sleep! Standing up all day is not good for you!

[Adam Bishop]

Spent the day driving up to Birmingham ready for the Arnold Classic UK tomorrow with a drop off to get some new parts fitted to my truck.

Fortunately I’m not competing this weekend so I’ll just be appearing on the Silverback Gymwear stand most of the day on Friday and Saturday so come say hello if you are at the Expo.

[Adam Bishop]

Yeah if your pre-bed meal has a solid amount of carbs I don’t think you should worry about a pre-workout feed.

When I was training at 05:30 I would just have some cashews and/or fruit and then push plenty of carbs in my intraworkout drink. Basically some calorie dense foods that take up very little stomach space. I’d consume this 30minutes before training then get 50g of carbs and some EAA’s in my intra.

I do think your whey shake is probably at fault for the bloating.

[Adam Bishop]

I’m not a fan of Hatfield squats as it inevitably turns into a squat-pull up combo as you progress the load.

I would go go for the SSB squats personally. Easier to control tension on the muscle and target the quads if needed.

[Adam Bishop]

Yeah it’s not a problem if you miss the target reps for a week.

The key is to ensure you get the reps next time round.

Try and work out what was different in your day to find a reason why you missed the reps to ensure it doesn’t happen again.

[Adam Bishop]

Heavy double training day today. Morning session was pretty wank to be honest as I was struggling with my timing on the circus DB but I made up for it in the evening.

AM session

Circus DB – up to a couple of singles at 105kg
Speed yoke – 8x20m (EMOM)
Loading – 4 implements

PM Session

Hammer Strength Chest Press – 5 sets
Incline DB Fly – cluster set
Push Ups – rest pause set

Seated DB Press – 5sets
DB Lateral Fly – cluster set
DB Reverse Fly – rest pause set

[Adam Bishop]

Solid rest day today. Minimal movement apart from the morning walk with the dogs and some mobility work in the gym.

Got one more meal to go in and some cold water immersion before bed.

[Adam Bishop]

Double training today. Both great sessions:

Monday AM

Axle deadlift – worked up to an easy top set of 10 with 250. Slowly pressing the load on these while keeping the reps high

CG Pulldowns – cluster Set

SA DB Row – Rest pause set

Monday PM

Leg Press – 5 sets
GHR – cluster set
Back Extension – drop set
Calf Raise – triple set
Bodyweight Walking lunges – to failure