[Adam Bishop]

143.4kg

Physio session this morning. Managed to annoy my left QL on one of my squat reps so it’s been pretty stiff. Treatment helped it massively as well as helping my know which is swollen again. QL was not 100% for the pull session but I pulled my big boy pants and got on with it. Felt safe enough to deadlift so cracked on.

UHG Pulldowns 79×10 59×15
Seated DB Curls 50 reps
Deadlift 350×7
CG Pulldown 146×6 107×14
Bent Over Row 175×6 140×12
WG Pulldown 50 reps
Seated Cable Row 50 reps
Cable Shrugs 40×10 30×12

[Adam Bishop]

143.0

Rest day – proper rest day, went fishing for the day. Good to get outside and mentally shit down. Feel great now and ready for an early night before a heavy pull session tomorrow.

[Adam Bishop]

141.5kg

Body felt pretty mashed this morning but managed to get myself moving and into the gym for my push session:

SA Cable Pressdown 13.5×10 9×15
Military Press 110×6 90x3x5
Dips 176×6 156×12
JM Press 120×8 100×12
DB Lateral Raise 50 reps
Cable Fly 50 reps
Seated BTN Press 50 reps
Rollouts 3×12

[Adam Bishop]

141.4kg

Lower session in the barn today. Knee was a little unhappy after the squats and leg press so I dropped the heel elevated squats for today. Strength felt good on everything and I felt mashed afterwards. Great success.

EZ Bar Curl 60.5×8 45.5×13
SA Cable Curl 3 sets
Seated Leg Curl 136.25×10 99×17
Box Jumps 5×3
Squat 275×8
Leg Press 50 reps
Back Extension 50 reps
Calf Raise triple 3×12/12/12

[Adam Bishop]

143.4kg

Rest day. Watt bike session today 6x3min intervals with 2 min rest.

Evening food shop in Costco – fully stocked up.

[Adam Bishop]

In that case you’ll want to look at a weightlifting shoe with a heel.

Nike or adidas seem to be the most popular. I prefer the Nikes these days as I feel like they have a higher heel than the adidas.

[Adam Bishop]

141.7kg

High carb day and pressing in the barn. Proper warm one today. Progressed all my lifts as planned. Reset the loads on the seated bb press to account for the change of bench last week.

Pressdowns 45×10 31.5×15
Incline Bench 140×6 112.5x3x5
Seated BB Press (chains) 80×8 60×11
CGBP (chains) 117.5×8 97.5×11
Cable Y Raise 50 reps
Push ups 50reps
Ab wheel rollouts 3×11

[Adam Bishop]

I squat.

If I start getting patella tendinitis symptoms I will add in either a Spanish squat or leg press isometric prior to my sessions.

If hip flexion is limited I would go to a banded hip distraction. The key is only to use movements or tasks that give you the ROM to get you into the desired position.

IMO prehab is a made up term. Your whole programme should be doing the job of fluffy prehab exercises.

Injury prevention for me is getting strong through a full range of motion, lifting with good form, suitable loading progressions and ensuring you have left to right symmetry.

[Adam Bishop]

141.5kg

Had my bloods drawn this morning and sent them off then it was time for a pull session in the afternoon:

Underhand Pulldown 72×10 52×15
Seated DB Curl 50 reps
Box Jumps 3×5
Deadlift 260x10x1
CG Pulldown 145.5×7 106×13
Bent Over Row 172.5×6 137.5×12
WG Pulldown 50 reps
Seated Cable Row 50 reps
Cable Shrug 35×10 25×16

Speed pulls on the deadlift for 10 singles focusing on my positioning and speed off the floor. Happy with how things felt.

[Adam Bishop]

Rest day.

Got some work done, steps in and meals cooked. Not much more to report.

Bloods tomorrow morning then it’s deadlift day.

[Adam Bishop]

Better for what? Better for what purpose?

They are all just exercises that develop the legs. Use them as tools for building muscle/strength.

They are both excellent tried and tested builders of big legs as part of a larger programme.

[Adam Bishop]

I do both.

Close grip with the v grip hits my lats better the wide grip hits my rhomboids, rear delts and generally upper back a bit more.

Try both and see which muscles you feel it working.

[Adam Bishop]

Of course you can still build muscle. I’m 22 years in and still building muscle.

Eat quality food, take your bodyweight up slowly and consistently get stronger on all your lifts. It takes time and patience.

Make sure you watch the videos in the education section – they will give you a better understanding on how to set up your diet and training.

[Adam Bishop]

Always found excel the best way to do my programmes. Once you set up your own templates it’s easy to replicate and track everything that’s needed. Plenty of YouTube tutorials out there on how to set up programmes on excel. “Excel tricks for sports” is a good one.

[Adam Bishop]

When looking to grow muscle everywhere I would always prioritise multi joint compound movements as they offer the biggest bang for your buck when it comes to stimulating muscle growth. They also set a good foundation when learning to lift correctly.

That’s not to say you do not also do isolation exercises as they also have their place in a programme. Like virtually everything in training it’s not a this or that approach that works best.