Adam Bishop
Forum Replies Created
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Great question Chris.
In all honestly I wish I had a super scientific answer for why but to be truthful I wanted less exercises and didn’t want to think about my assistance work for a period of time.
By dictating more sets to my main lifts I believe I will improve them faster than multiple exercises. As a strength athlete we are not really trying to build a pretty physique but get stronger at the main lifts (which is how we measure strength most of the time.)
Using the boring but big 5×10 add on to 531 I didn’t have to load multiple machines, just strip some weight off the bar and get to work.
I can flip back to top set/back off set whenever I want but for now I’ll stick to the 5×10 for my volume work, especially as I have limited options as a home gym trainer.
In answer to your question regarding load for the 5×10, I use 60% of that phase’s training max. I then just add a kilo for each week of the phase until it resets on the next phase.
Hopefully that makes sense.
Make the switch yourself and see how you feel. Different periods of training styles are always good to run for a while.
Remember when a certain R.Coleman used to do multiple sets of 8-12 reps on all his lifts. As always I believe the training programme is only as good as the intensity and consistency you bring to it.
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Morning stairs for 20min then I it the gym in the afternoon for deadlifts. Moved over to an axle deadlift from standard height to align with the axle deadlift for Brits. Also moved over to paused reps post top set in place of SLDL to get some more technical work done on the axle.
Axle deadlift 330×6
Paused Axle Deadlift 265x3x3
45deg hypers 3×20
Bulgarian Split Squats 5×10
SL Calf Raise 5×10
BB Curl 5×10
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Rest day.
Morning 20min stairs done then doing some garden and house work. Standard Sunday.
In the gym tomorrow for deadlifts
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Farm session this morning was a little different- we’ve had the proposed events through for BSM so went with yoke and bag toss today. Worked up to three sets with 280 on the yoke for 20m then 20 throws total with the 20kg bag. Working on being quicker on the throw so eliminating the jump back technique I used to use. We will see how it pans out.
Watches Quins smash Newcastle in the prem in the afternoon then into the gym for my press session:
Military Press 98×5 104×5 111×7
Military Press 78x5x10
CG Pulldowns 5×10
Pressdowns 5×10
DB Rev Fly 3×20 -
Packed up early and headed off to physique warehouse to get my squat session done. Felt great this morning after 10 hours sleep in the Bivvy.
Pretty standard session, hit all my target reps and loads.
Squat 253×10
Squat 177x5x10
Seated Leg Curl 5×10
Calf raise 5×10
Incline DB Curl 5×10 -
If it’s cooked ahead of time weigh it cooked. (I bulk cook my chicken and beef).
If you’re cooking it from fresh weigh it raw.
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No sets done here warrant an attempt at 180. Even going off a predicted max you’re at 175 at best.
Trying to pull this maximally so often is not helping you even if you have those noobie gains.
Strip it back and start again. Focus on the 6-12 rep range and build strength so that you’re predicted max of those 6-12 rep sets sits above 190-200 before you attempt 180 again.
Think about reducing your frequency on deadlifts to every other session.
If you are looking for a decent rep scheme to work in look at wendler’s 531. Focus on quality reps and don’t even think about attempting 180 again until you’re ready to rep it.
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Great day at the lake. Survived the big winds and rain and bagged a new pb fish at 43lbs. Proper buzzing.
It’s definitely well into autumn now as last night was the first time I’ve had to sleep in the sleeping bag, so far this year I’ve been sleeping on top of it but it’s way way colder now.
One more night with the rods out fishing then I’m packing up in the morning and heading to the gym for squats
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Rest day.
20mins stairs this morning, all steps done then headed to the lake in the cater for a couple of nights fishing. Tucked up in the Bivvy as the rain falls and buckled down ready for some mega winds forecast for the night and tomorrow.
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Started off with Circus DB and stone work today. Managed to smash my tripod in the process of doing my singles. Also decided to switch to using my left arm after it feeling a lot more solid on the lockout. Plenty of work to do to get it feeling more natural over the next few weeks.
Afternoon session was a deload for my incline press session. Decided I needed another deload session to get me feeling back to normal.
Incline Bench Press 77.5×5 95×5 115×5
Incline Bench Press 3×10
Seated Cable Row 3×10
EZ Bar Skullcrushers 3×10
Cable reverse fly 3×15 -
Looks overkill to me personally. Not even sure how you’d measure out this tiny doses.
The vast majority of people just start with the low dose of 0.25mg daily and stick with that.
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Absolutely pissing it down this morning making hill sprints sketchy to say the least so it was swapped in for some prowler sprints at the farm. Sled loaded up with a 160 sandbag for 10m sprints, 20 reps done EMOM style.
Back in the gym later in the day for my deadlift session and warming up I knew I needed a deload. Worked up to 320 and it felt piss poor so deloaded for the session. Lowered weight and reduced sets across the board. I don’t see a need to deload my incline bench session tomorrow unless it also feels heavy. I’ll get an early night, get some good sleep and see how I feel tomorrow. I much prefer this approach over the arbitrary fixed deload every 4 or 6 weeks which I think is overkill and leaves a lot of progress on the table.
Block Pulls 230×5
SLDL 140x3x10
Bulgarian split squat 3×10
SL Calf Raise 3×10
BB Curl 3×10 -
Rest day.
20mins on the stair master then a couple of walks before the rain set in to hit my step count.
Wife’s birthday today so cooked her a nice dinner this evening.
Back in the gym tomorrow for deadlifts after some morning hill sprints
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Morning session at the farm today for yoke and sandbag runs. Both improved on last time and felt good. A bit beat up upon wake this morning so took some time to get going but it was a good one:
Yoke 320x20m
Sandbag 2 sets of 3 repsThen afternoon press session in the barn:
Military Press 95×5 110×3 122.5×5
Military Press 78.5x5x10
CG Pulldowns 5×10
Pressdowns 5×10
DB reverse fly 3×20 -
Looks good from an ankle point of view. I would up the balance work to 3 times a week prior to your strength work.
How many single leg standing calf raises can you currently do compared to your right leg?