[Adam Bishop]

153.1kg

Rest day. Packed up the Christmas decs for another year and cleared the driveway of leaves again.

Had some fun with the smoker in the evening with a 2kg boneless t bone joint. Reverse seared it which was a new method on the smoker for me and it worked perfectly. Proper nice lump of beef.

Back in the gym tomorrow for some circus DB/BB and some upper.

[Adam Bishop]

Decent lower season today. Knees felt ok but didn’t push things, hit minimum reps on the squat as it’s a non essential movement but I want to keep it in as it will be a competitive movement later in the year.

Seated leg curl 130×10 112×15 98×20

Squat 225×5 260×3 290×1

Leg Press 3×20

BB Calf raise 180×10 160×15 130×20

Seated DB Curl 25×9 20×13 17.5×14

[Adam Bishop]

Cold session over at the farm to kick off a new training week. Yoke moved well as did the sandbag toss. Clearing the bar by a long way now reviewing the video but still need to be a little quicker between bags.

Yoke 400x20m (sub 10sec)

Bag toss 3×6 (18-27kg over 4.75m)

Circus DB (technique work) 55x5x2

Back home for a couple of meals and a nap before getting into the barn for my upper session. Military press is feeling super strong again, bar is moving well and at the top of the rep range on everything now.

Military press 100×5 115×3 127.5×6 107.5×8 90×12

CG Pulldowns 122.5×12 101.25×15 87×18

Pressdowns 52×10 42.5×15 32.5×20

Cable reverse fly 3×20

Push Ups 3 sets

[Adam Bishop]

Merry Christmas everyone

Normal person day today food wise, nice walk with the dogs and watched some TV. Very chilled.

Ready for some events tomorrow morning.

[Adam Bishop]

Christmas Eve deadlift session tonight. Felt great. Usual axle set up and all the pulls felt super routine. Got my rep target at the top of the rep range. Deadlift feeling back to normal now.

Axle deadlift 317.5×3 337.5×3 355×6

Bulgarian Split Squats 3 sets

SL Calf raise 3×20

BB curl 3×20

[Adam Bishop]

Nope never tried it and never wanted to. Caffeine works great for me.

[Adam Bishop]

Double training today. Heavy press this morning, massage appointment in the afternoon and then back in the gym this evening for upper.

AM session:

Circus BB Press 150×1

Circus DB Press 100×1

PM session:

Incline Bench 130×3 140×3 150×8 130×8 105×12

Seated cable Row 124×12 106×15 86×20

Rope Pressdowns 3 sets

DB Reverse fly 3×20

DB Lateral Raise 3×20

[Adam Bishop]

Rest day.

Had a proper good sleep last night and body is feeling good again. Headed over to the farm this morning to give the WSM style circus DB a clean up and a new coat of paint as I’ll be needing it in the coming weeks.

One more week with the loadable version then I’ll move onto the 100kg WSM style one.

[Adam Bishop]

151.8kg

Knees proper sore today so made some modifications to the session. Dropped the squat but managed to keep everything else as planned.

Going to ice my knees over the next couple of days and up my Join In to a double dose (am and pm) to help with any inflammation.

Seated Leg Curl 125×15 105×18 91×20

Leg Press 3×20

SL Calf Raise 3 sets

Seated DB Curl 25×8 20×12 17.5×16

[Adam Bishop]

151.8kg

Morning events at the farm – got some light yoke runs done, 3 sets of 280kg for 20m then out for 3 sets of 4 bags over the 4.75m barrier. Everything felt great. After events last week I don’t feel the need to keep hammering powerstairs as they are such a strong event for me so it means I can devote a little more time and energy to circus DB.

Back in the barn in the evening for an upper session:

Circus DB 67x8x1 (technical work)

Military Press 107.5×3 115×3 122.5×7 105×8 85×12

CG Pulldowns 120.25×13 100×15 86×15

Pressdowns 51×10 41.5×15 31.5×18

Cable reverse fly 3×20

Push Ups 3×20

[Adam Bishop]

Yes move to pull off of a low block until you are confident that you can hold position before slowly returning to pulling from the floor.

Learn how to use your lats in the lift to add stability to your spine. A useful cue is to try and bend the bar imagining it is out in front of you. Locking in your lats should help you brace. I have a deadlift tutorial video on YouTube where I explain how to do this a little better.

Practice your breathing techniques to also help in lumbar stability.

Finally lift with a load that allows you to maintain a better position – consider working in a higher rep range with a lighter load and make the smallest jumps in load as possible when progressing.

[Adam Bishop]

Didn’t feel great this morning. Knees were sore and back wasn’t feeling spot on. Probably due to time spent in the car travelling.

Decided to take the extra rest day – training quality is important for me in BSM prep so shifted everything back one day.

[Adam Bishop]

Rest day.

Not much to report today. Got some admin done I’ve been putting off then prepped some food for the coming days.

To the farm tomorrow morning for yoke and bag toss then some pressing in the afternoon in the gym.

[Adam Bishop]

I echo what the guys have said above. Get a BP monitor and check it yourself at home. Ensure the cuff is big enough for your arm as if you use a smaller cuff on a big arm it can affect the reading.

I highly recommend using the TBJP health stack while using anabolics in addition to making sure you’re getting enough omega 3/6/9 fish oil in your diet.

[Adam Bishop]

Rest day.

Final morning in Yorkshire before we drove home. Stop off at the in laws for a pre Christmas catch up and now finally home. Everything all unpacked and I’m ready to sleep in my own bed again.

Chilled day planned for tomorrow.