[Adam Bishop]

148.1kg

Light events this morning with some yoke runs and sandbag runs then afternoon upper session:

Military Press 95×5 102.5×5 107.5×5
Military Press 67.5x5x10
CG Pulldowns 79x5x10
Seated DB Curl 50 reps

Stuck to the minimum reps on military as I’m really trying to drill technique and make every rep perfect. My ROM over head has been really bad recently so after a lot of mobility work I wanted to ensure all the reps were spot on, if that means less reps for a couple of weeks so be it.

Rest day tomorrow

[Adam Bishop]

Back to it today. Morning walk followed by mobility work on my overhead position. Then 30 minute bike interval session. After lunch I headed into Harlequins to catch up my my buddy who still works there and got my squat session done there:

Squat 215×5 230×5 245×8
Squat 147.5x5x10
Prone leg curl 70x5x10
SL Calf raise 3×10

Super straightforward session focused on the main lifts. Cutting out a lot of fluff for this off season block and getting some proper work done on the compound lifts. Starting things off nice and light as I’ll be running the 531 loading structure for the foreseeable.

Light events tomorrow morning before military press in the afternoon

[Adam Bishop]

When setting up a strength programme for rugby it should be one that improves your performance on the field not detract from it.

If you want to get in shape and look good then do whatever split you want but don’t expect it to help your performance on the field.

[Adam Bishop]

With the change of day:

M – light UB

T – club training

W – lowerbody strength

T – club training

F – UB strength

S – rest

S – game

Sessions can remain the same as last time just the slight tweak in days.

At least the Tuesday Thursday rugby training sessions makes more sense now.

Nice stuff, ill just get back to that then. And you think that would be better than full body? I was thinking full body would be good but also could be too much on the knees as they’ll only be having one days rest. [/quote]
Yes your body will be mashed from the game and training.

Light upper day after training promotes blood flow.

Having your lower session on the Wednesday keeps it as far from the game as possible for performance and recovery purposes.

UB strength allows you to tax the nervous system without taxing the legs closer to the game.

Total body would destroy you especially as you’ve stated that you can’t do gym training on your rugby training days.

[Adam Bishop]

With the change of day:

M – light UB
T – club training
W – lowerbody strength
T – club training
F – UB strength
S – rest
S – game

Sessions can remain the same as last time just the slight tweak in days.

At least the Tuesday Thursday rugby training sessions makes more sense now.

[Adam Bishop]

Hi Alfie great to hear you’re getting looked at by Leicester. Good luck!

I’m pretty sure we’ve been through how I’d set up your training to work in season before so refer back to when you asked this question last time as my opinion hasn’t changed.

[Adam Bishop]

Sports massage today focused on my mid back and quads. Feel a lot better after that.

Back in the gym for squats tomorrow, super basic programme to come. Keeping things simple for the coming weeks. Using 531 rep scheme for my main lifts followed by just two assistance exercises. Body parts will effectively be trained twice per week.

Will outline the split and diet changes in the coming days

[Adam Bishop]

Best nights sleep ever last night which is great from a recovery point of view but not great on the catching fish front.

Crazy weather here today so I’m going to do one more night and pack up super early when it’s looking like it’s going to be dry.

[Adam Bishop]

I just get in 30min fasted walk in the morning then 40min walk with the wife and dogs in the evening. Rest of my minimal daily movement gets me to 10k which is my step goal at the moment.

When I push it higher I’ll add in a couple more 10min walks in between meals. Or if I’m still down a quick night time walk before bed.

[Adam Bishop]

On the bank and the rods are out for a short fishing session.

Always nice to switch off and get outside. My HR is always 5-10 bpm lower on nights I sleep outside.

[Adam Bishop]

Body a little better today. Got some admin stuff I’ve been putting off done this morning then sorted the van out for a short fishing trip tomorrow.

Plans for the off season all done and ready to get started on Friday.

[Adam Bishop]

I’ve actually found the cheaper ones stand up better to sweat and when they do go they will be cheaper to replace.

I just got a cheap pair of overear Bluetooth headphones off amazon and they are yet to break on me – had them about 18months so far.

[Adam Bishop]

Back home and body is feeling fragile. Going to take a few rest days and I’ll be back into training at the end of the week

[Adam Bishop]

Comp all done and dusted last night. Got back super late after the VIP meet and greets.

Was a successful run out for me. Goal was to pull a big deadlift then just get through the full show without injury which I did both.

Opened on 400 on the deadlift which was effortless then pulled a smooth 454. Finally pulled 470 for a new pb. Probably had more if I needed it as the 470 moved well. Took 2nd place in the deadlift as Thor pulled an unbelievable 510kg for a new WR.

Boy is sore today so about to get up for some breakfast before heading home. I’ll take a few days off before getting into my off season training.

[Adam Bishop]

153.5kg

Made it up to Birmingham and checked into the hotel for the night. Usual interviews and athlete meeting before I headed out for a good steak.

Now to get an early night and some good sleep ready for the competition tomorrow evening