Adam Bishop
Forum Replies Created
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Rest day.
Picked up a bug from somewhere as I’m feeling shit today usual high temp and headache. Going to get an early night and hopefully it sorts itself out by the morning ready for training.
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Final deload session of the training week. Did my deadlifts at physique warehouse gym then out for a birthday meal this evening with the wife. Looking forward to ramping things up again for the final 4 weeks build up to Brits.
Axle deadlift 170×5 210×5 240×5
Leg extensions 3×20
SL calf raise 3×20
SA DB Curl 3×20
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153.7kg
Feeling much better today after a full rest day food and a decent sleep. Had sports massage today and got my upper session done in the evening. Still on a deload week so nothing crazy and resisted the urge to go heavier on the press medley work.
Circus BB Press 125×1
Circus DB Press 80×1
Circus medley 80/125/80/125/80
Incline Bench 60×5 80×5 100×5 80×8 60×12
Rope Pressdowns 3 sets
DB Rev fly 3×20
DB Lateral Raise 3×20
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Terrible sleep last night and felt pretty bad so took the extra rest day today and moved my press/upper day to tomorrow instead.
Decent physio session this morning working on the the usual bits.
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Rest day.
Body is feeling good and ready for some pressing tomorrow. Going to combine the pressing stuff with my upper session.
Physio appointment in the morning first
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152.8kg
Just the single lower session today, noting eventful as it’s a deload:
Seated Leg Curl 131.25×12 113×15 99×18
Squat 122.5×5 152.5×5 185×5
Leg Press 3×20
BB Calf Raise 3 sets
Seated DB Curl 25×10 20×14 17.5×12
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Back went into spasm late last night probably after all the driving and sitting about the last few days. Fortunately it want that bad when I woke up this morning and I was able to get my sessions done. Another bonus is that it’s a deload week this week so nothing heavy on the min lifts. Morning events at the farm then evening upper session in the barn:
AM Events
Yoke 280x3x20m
Bag toss 3×6
Circus DB 70x5x2
PM Upper
Military Press 60×5 70×5 80×5 70×8 60×12
CG Pulldowns 124×12 102.5×15 88.75×17
Pressdowns 53×10 43.75×15 33.75×18
Cable reverse fly 3×20
Push Ups 3×20
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Load of driving today with a nice NYD lunch at my parents house.
Ready to get back to my normal daily schedule and food.
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Better using a 1 inch needle IMO.
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Rest day.
Chilled day visiting family including plenty of walking along the coast.
I’m not one for new years (previous work on the doors really kills your enjoyment of NYE) so off to bed.
Heading back home tomorrow with a lunch stop off at my parents house on the way.
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152.5kg
Off to visit family today for new years so got my deadlift session done in the morning followed by massage and then we hit the road. Wednesday and Thursday are rest days for me so it’s no problem travelling to see family. Big box of meals in the van along with everything I need am I’m happy. Deadlifts were great today, proper cold in the barn but warmed up, psyched up and ripped that axle off the floor for the target 4 reps.
Axle deadlift 300×5 337.5×3 375×4
Bulgarian split squats 3 sets
SL Calf Raise 3×20
SA DB Curl 3×20
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Vials would be my choice for the reasons already mentioned. Also the vial will give you much better flexibility when it comes to dosing especially daily micro dosing.
Proforma is the one if looking for peptides at the moment. Batch tested so you know you’re getting the real deal and quality.
It’s the Wild West out there when it comes to peptides, especially non pharma pens IMO so you have to use lab tested sources.
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A warm up routine should prepare you for the movements you will be doing in the session.
If you need to do additional hip mobility prior to the session to get into a decent squat position then so be it.
More and more I find myself just doing the movement itself with a light load for lots of reps then adding a little weight and doing less reps then repeating that process until I feel ready to do my top set.
However on a movement such as overhead press I need to mobilise my shoulders first to get into a decent position so I will do a couple of exercises to achieve this before commencing my first lift.
When I get in the gym I want to get lifting as soon as possible and not mess about with a long unnecessary warm up if I don’t have to. Plenty of movement, get a sweat on and slowly progress the load until you’re ready for your work sets.
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Rolled my session into one moving forward. I’m happy with my technique on both the barbell and dumbbell so happy to have a longer single session with the upper work.
First time back on the WSM style DB in nearly 4 years and very happy with how it felt. Did several singles and they all felt good. Barbell was effortless. Next week I’ll put it together into a sub max medley
Circus BB 155×1
Circus DB 100×1
Incline Bench 122.5×5 140×3 155×6 130×8 110×12
Seated cable row 125.25×12 107×15 87×20
Rope Pressdowns 3 sets
DB Rear delt fly 3×20
DB Lateral Raise 3×20
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Yes rep ranges matter to a point especially at the extremes of the rep ranges. Ie just hitting super heavy singles and doubles or only doing 50 rep sets isn’t the smartest approach.
I find it strange that people want to stick to single rep range and not deviate from it their whole training lives and then argue that their rep range is the best are and others are wrong. Why not train to get stronger across a range of rep ranges and cover all bases? This ain’t religion or football you don’t have to choose a side and stick with them for all of time.
My training currently has sets of 5-8, 8-12 and 12-20 in it depending on the exercise and sometimes I’ll do a set of each on an exercise.