[Adam Bishop]

Push session today in the barn.

Incline Bench Press 120×8 100x2x5 (paused)
Seated DB Press 50×13 35×17
JM Push Ups 1×12 1×16
Tempo Push Ups 50 reps
DB Skullcrushers 50 reps

Straightforward, fast session then sat down to watch the rugby. Back in the gym tomorrow for squats

[Adam Bishop]

Rest day today. Spent it outside on the bank.

Costco shop in the evening and ready for training tomorrow along with watching the cricket and 6 nations.

[Adam Bishop]

Moved the pull session forward from Friday to today. Body felt good upon waking so happy to make the change. Felt super strong on the deadlifts especially. Really excited about where this block will take me.

Box Jumps 3×5
Deadlift 320×8
CG Pulldown 123.5×10 86.5×12
SA DB Row 90×9
Bent over row 50 reps
Incline DB Curl 50 reps
Full ROM calf raise (off block) 60reps

[Adam Bishop]

Absolutely fine.

[Adam Bishop]

146.2kg

Push session at Physique Warehouse today:

Military Press 100×8 80x2x5 (paused)
Atlantis Press 270×8 200×12
CGBP 112×8 92×14
DB Lateral raise 50 reps
Pec Dec 50 reps
Pressdowns 50 reps

Bit of a change tomorrow as I have an opportunity to go fishing for the day Friday so I’m going to move my deadlift session forward a day depending on how I feel when I wake up. As long as my hamstrings feel good I’ll be good to go.

[Adam Bishop]

146.2kg

Squat day in the barn. Got it done in the morning before my massage appointment over lunch. Lovely evening dog walk in the sunshine.

Seated Leg Curl 120×10 85×14
Box Jumps 5×3
Squat 220×8 175x2x5 (paused)
Leg Press 50 reps
Back Ext 50 reps
SL Calf Raise 50 reps
EZ bar Curls 50 reps

[Adam Bishop]

Hi Josh. What kind of space are we talking? Rough dimensions are fine.

I’m a home gym trainer. The most important bit of kit in there will be a decent squat rack, adjustable bench and barbell with plates. You can then build off there. For example I have a Mirafit M3 power rack in the shallow option to give more space and I have the relevant attachments to do everything off it such as dips, safety arms, pegs for storage and I have a plate loaded double pulley that attaches to the side of it. The M3 and M4 racks come in loads of options with shallow and even short racks to fit any space. As I said before mine is standard height but shallow so it has a small footprint.

For full transparency I am sponsored by Mirafit but I can highly recommend the m3 rack and all its attachments. It’s super solid and I’ve dropped 190kg logs and done 500kg rack pulls out of it which it ate up no problem. I’ve just ordered some monolift arms for it what I would recommend for those people training alone.

You’re going to want to maximise floor space so think about getting as much kit stored on the walls as possible. A leg extension/curl combo is good depending on strength level. Once you get stronger these can get a bit sketchy if you want to push heavier sets.

I would say a small leg press and a pulldown/row stack are nice luxury additions as they give you some more variations that don’t involve barbells. I bought both of mine second hand, just keep an eye on FB marketplace and the like.

Adjustable DBs are all well and good but I never found a set I liked so I would recommend slowly building a set of DBs with a rack of space and funds allow.

Very happy to answer and questions you have and check out my IG if you want to see the kit in action.

[Adam Bishop]

147.4kg

Rest day. Got a load of jobs done including a food shop and getting rid of garden waste and nailed my steps by 1pm.

Back in the gym tomorrow for squats

[Adam Bishop]

Yeah I would say that wouldn’t last long.

It would detract from my other aspects of training if I tried something like that.

[Adam Bishop]

148.0kg

Push session in the barn today. Felt good, progressed everything and made some steady progress. After a couple of previous pec tears I’m going to keep things nice and steady for the first few weeks and not get carried away.

Incline Bench Press 105×10 85x2x5 (paused)
Seated DB Press 45×12 30×20
JM push Ups 1×11 1×15
Cable fly 50 reps
DB skullcrushers 50 reps

[Adam Bishop]

I’d add in 20-40g of collagen per day to that

[Adam Bishop]

Pull session in the barn today. Added in some block pulls at 15” height which is a horrible height to pull from for me so need to get some solid work one on it and 12” over the coming weeks.

Deadlift 310×8
Block Pulls 390×3
CG Pulldown 123×9 86×12
SA Row 90×8
Bent over row 50 reps
Seated DB curl 17.5×9 12.5×12

[Adam Bishop]

148.4kg this morning.

Rest day for me today. Not much else to report, appetite and digestion are great and I’m looking forward to some deadlifts tomorrow

[Adam Bishop]

Great advice from Sara.

You can also look at performing SL isometric holds on a leg press or on a Leg Extension prior to your session. I do these daily when I know I’m in a training phase that is especially stressful on my knees. Various hold times work – I usually perform 3 sets of 20-45sec holds. If you are limited on kit you can also look at a Spanish squat with a band (google these as there are some good how to videos out there). I also used these to good effect both on myself and my athletes.

Supplement wise Join in, cure coming and pycnogenol would be really good additions to help elevate symptoms via reducing inflammation

[Adam Bishop]

Pressing session at Physique warehouse today.

Military Press 90×8 75x2x5 (paused)
Atlantis Incline 250×8 170×12
CGBP 110×8 90×10
DB Lateral Raise 50 reps
Pressdowns 50 reps

Another straightforward session with some nice progression on all lifts. Tricep still burns out a little early which is visible with the higher volume but I’m looking forward to progressing these movements