[Adam Bishop]

Rest day.

Back feels much better today but then again I’m running the ibuprofen pretty high for a couple of days.

Off to the lake in the morning for my weekly mental break.

[Adam Bishop]

Chocolate orange if mixing with whey and almond butter.

Lemon meringue if on its own

[Adam Bishop]

147.1kg

20mins stairs this morning.

Deadlift session was a bit meh. Back was not liking it so I got the minimum done and got out the gym. Little course of anti inflammatory drugs for the next couple of days and we’ll see where we are at. Had this before and it usually settles pretty quickly if I give it a couple of days rest.

[Adam Bishop]

146.7kg
Bodyweight still climbing nicely. Physio session this morning followed by my first press session of the day with circus BB and DB. Felt really good today with a longer warm up and prep work. Back in the gym in the evening for this upper session:

Incline Bench Press 130×3 137.5×3 145×3 122.5×8 100×12
Seated Row 116.5×15 96.5×19 82.5×22
EZ Bar Skullcrushers 50×10 42.5×15 35×20
Cable Rev flys 3×20
Seated DB Press 3×20

[Adam Bishop]

Rest day.

Body was really sore this morning so took a proper rest day. Got some general stuff done around the house, walked the dogs and watched the rugby.

Nice chilled Sunday and ready for an early start tomorrow for some pressing.

Morning Adam,

How do you deal with:

1) If you get aches each morning due to intensive workouts and pushing yourself but still taking rest days – how do you handle these day to day to ensure you produce your best workouts.

2) Are there any specific supps you would recommend – currently taking creatine, beta Alaine and Protein Powder along with a whole foods diet.

Thanks Adam!

[/quote]
Aches in the morning are expected. I ensure I get my rest, take my rest days when scheduled and never dig myself into such a deep hole that I can’t get out of it. When I’m feeling proper fucked I’ll deload as and when needed.

You can’t go wrong with the TBJP essential 5:
Creatine
Omega 3/6/9 fish oils
Cure coming
Vitamin D3&K2
Magnesium

[Adam Bishop]

Rest day.

Body was really sore this morning so took a proper rest day. Got some general stuff done around the house, walked the dogs and watched the rugby.

Nice chilled Sunday and ready for an early start tomorrow for some pressing.

[Adam Bishop]

146.1kg

Morning 20min on stairs then afternoon squat session. Switched the sets to move the top set first then the back offs rather than building up. Still sticking to minimum reps on main lifts this week and I’ll push the top set next week.

Seated Leg curl 120×12 99×14 85×17
Squat 270×3 255×3 240×3 230×8 190×12
Leg Press 3×20
Calf Raise 170×13 145×16 120×21
Seated DB Curl 20×9 17.5×13 14×15

[Adam Bishop]

Great night’s sleep last night. Woke up feeling really good and it showed in my training sessions today. Morning events went very well with progress across the board then evening upper session was super accurate and reps felt spot on. Very happy.

AM Events
Yoke 360x2x20m
Sandbag toss – 3×6
Powerstairs 2×170/210

PM Upper
Military Press 105×3 112.5×3 120×3 102.5×7 85×11
CG Pulldowns 115×11 95×15 81×16
Pressdowns 47×10 38×13 29×18
DB Reverse flys 3×20
Push Ups 3×20

[Adam Bishop]

Rest day.

Early start to get to the lake before first light and now I’m tucked up in the sleeping bag keeping warm.

Only on till 0800 tomorrow and then I’ll pack up and get to the farm for events

[Adam Bishop]

Rest day.

Had a hypo moment this morning which was unexpected but shovelled my meal down and had a coffee and I was fine afterwards.

Finished the day with my body feeling much better. Prepped all my meals and packed the van as I’m off fishing tomorrow then going straight to the farm for events on Friday morning. It’s going to be a cold one!

[Adam Bishop]

20min stairs this morning then did my deadlift session late morning so I was all done for the day by 2pm after my massage. Axle deadlifts went well, got my build up and back down sets done. The axle is so unforgiving for deadlifts and I’m certainly feeling it this evening but two days off to come so plenty of time to rest up. Week one of training has gone to plan.

Axle Deadlift 295×5 312.5×5 332.5×5 282.5×8 232.5×12
DB Bulgarian split squats 3 sets
SL Calf raise 3 sets
DB Curl 3 sets

[Adam Bishop]

146.0kg

Kicked off with some circus barbell and dumbbell this morning. Probably rushed my warm up a little bit as things were a bit laboured but we got it done. Some additional isometrics needed for overhead so they will be added to press days.

Physio around lunch time then back in the gym this afternoon for my upper session:

Incline bench press 120×5 130×5 137.5×5 120×8 95×12
Seated Cable Row 114×14 94×19 80×21
EZ Bar Skullcrushers 47.5×10 40×13 32.5×18
Cable reverse fly 3×20
Seated DB Press 3×20

[Adam Bishop]

145.7kg

Another decent jump in bodyweight due to water and glycogen storage. Rest day but still did 20min stairs in the morning then had an active day clearing leaves, a lot of leaves! The joys of living next to the woods.

Body was a little sore today so threw some deluxe recovery at it – pressure pants and hot tub done this evening.

Back in the gym for double pressing tomorrow.

[Adam Bishop]

If you can work some zero fat Greek yogurt into your diet it’s a winner.

I’ve mixed up to 125g with 300g yoghurt and it’s great, little gritty texture at that amount but I like it.

My pre bed meal is 250g yoghurt, 75g COR and 50g almond butter – amazing.

[Adam Bishop]

144.8kg

AM
Stairs 20min

PM
Seated leg curl 119×12 98×14 84×17
Squat 225×5 240×5 255×5 215×8 177.5×12
Leg Press 3×20
Calf raise 120×20 140×12 160×10
Seated DB Curl 20×8 17.5×12 14×14