Adam Bishop
Forum Replies Created
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With your band use on the hack I think while you have made it easier on the knees, you’ve made the resistance profile worse for building muscle in the quads.
Deloading the bottom of the movement where the quads are stretched the most is not be best strategy for building muscle.
IMO you’d be better wearing light knee sleeves if necessary and playing around stance on the foot plate to get the best stretch in your quads at the bottom of the movement with the least amount of pain. Reducing the load and building back up over the coming weeks/months will be the best tactic.
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146.3kg
Very good session up at Physique warehouse today. Back up to 7 plates on the hack squat for an easy 10 reps so strength is holding well even on the reduced calories.
Leg Extensions up to top set w/ double rest pause
Hack squats 3 sets
Belt squat 3 sets
Calf raises 3 sets
Seated leg curl 3 sets w/ double rest pause last set
Hypers 3 sets -
Spent the day on an RAF base helping the Armed forces strongman group with some coaching today. Great to see people of different abilities getting started with strongman training.
Headed home and straight into the gym for my session:
Seated Smith Press
DB lateral raise
Cable front raise
High incline smith press
Low cable fly -
Is your goal strength or hypertrophy?
If you are looking to build muscle unfortunately the vast majority of the time if you add a band to a movement you will be loading it more in the shortened position which is the opposite of what you are after for growing muscle. Using a bench press as an example for you.
Biggest portion of stimulus to grow will be the bottom two thirds of the movement ie, off your chest. Adding a band will load the top third excessively and tax your triceps more.
I genuinely think you keep the bands for a later time, forget about resistance profiles for now and just train movements consistently with a full ROM.
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146.8kg
Rest day with a trip to the physio. Been struggling with my stomach the past week, I think I might now struggle with poultry so dropped that out and replaced it with white fish for two of my meals today. We will see if things settle over the next couple of days.
Got an appearance tomorrow morning then I’ll get home and do my press session in the evening.
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147.6kg
Body a little wrecked from the deadlifts yesterday – felt really good to feel this again. Plenty of movement and an arms session in the gym and I’m feeling good. Rest day and physio tomorrow so plenty of time to recover.
BB curl 3 sets
Pressdowns 3 sets
Cable curl 3 sets
Rope Pressdowns 3 sets
DB hammer curl 3 sets
SA Overhead Ext 3 sets
DB Preacher curl 3 sets -
148.2kg
Slight increase in bodyweight so will
Look at the next couple of days weigh ins before I adjust anything. Pull session today in the new layout of the barn.Straight arm Pulldowns 3 sets
Deadlift 342.5×5
CG Pulldown 3 sets
SA cable seated row 3 sets
WG seated row 3 sets
SA Cable pulldown 3 sets -
147.7kg
Turkey steak and beef burgers cooked up on the grill for the week. Then in the gym in the afternoon for the following:
Incline Smith Press 3 sets
Flat DB Press 3 sets
Seated Cable Fly 3 sets
Cable Lateral raises 3 sets
Cable rear delt 3 sets -
I personally would have at least a full rest day the day before bloods being taken. Most of the time I try and have two rest days due to my size and heavy lifting.
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147.7kg
Rest day. Much needed – legs are pretty beat up from yesterday. Got the food shop done for the week. I have swapped out chicken for turkey again. Stomach hasn’t been great with chicken this week and it was perfect on turkey the previous week. Will grill up the meat for the week tomorrow.
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148.1kg
Legs session at Physique warehouse today. Brought out the big guns with a full serving of the TBJP Formula 75 – wow that’s some potent stuff. Great session:
Leg Extensions 3 sets
Hack squat 3 sets
Belt squat 3 sets
Seated calf raise 3 sets
Seated Leg curl 3 sets
45deg back extension 3 sets -
148.2kg
Stairs done this morning along with core and neck work. New sofa delivered in the afternoon which is very cool. My fat arse destroyed the last one so hopefully this one fairs a little better. Afternoon push session looked like this:
Seated Smith Press 3 sets
DB lateral raise 3 sets
Cable front raise 3 sets
High incline Smith Press 3 sets
Seated Low cable flys 3 sets -
Essential? Nothing is essential. It depends. I think they are a great movement for packing on posterior chain muscle. I am yet to meet someone with a big deadlift that has a small back, glutes and hamstrings.
The whole fatigue thing is something I don’t get. If someone get so fatigued from deadlifts that they cannot push other lifts to failure afterwards I would say that their fitness for training is poor and should be improved. At some point we have to lift stuff that is challenging and makes us tired.
I’ve had them in both lower and pull sessions and I tend to favour pull as it gives a second hamstring, glute,quad stimulus in the week. I could see RDLs fitting into a lower day though.
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148.4kg
Rest day today. Cardio done this morning then a load of work on the laptop replying to clients and setting up new ones. First day on this diet that I’ve actually been significantly hungry. Kcal are still around 4500 and I’m dropping weight and meal sizes aren’t small but the hunger was there. A weird feeling for me as I’ve spent the last 16 years constantly feeling full and even force feeding.
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148.8kg
Bodyweight coming down nicely. Pressing session today in the gym which went very well. Couple of new movements possible with the new super rack.
Incline Smith Press 3 sets
Flat DB Press 3 sets
Seated cable fly 3 sets
Dips 1 set
Cable Lateral Raise 3 sets
Cable rear delt fly 3 sets