[Adam Bishop]

Wow that was a long day! Left home on Thursday at 6am and now it’s gone 10pm Friday in Australia.

Journey was not too bad at all, easy transfer in Dubai and managed to sleep on the plane.

Going to get to sleep now as up in the morning for a deadlift session in Sydney

[Adam Bishop]

Rest day. Saw my physio and feel a lot better after treatment.

Got my bags packed and ready for an early pick up to head to the airport tomorrow morning

[Adam Bishop]

If you are eating a calorie surplus and training well then yes you should expect your bodyweight to go up.

[Adam Bishop]

Solid events session up at Giants Live HQ. Body was still feeling the deadlifts on Saturday plus the travel but I got a good feel for the kit.

Did 3 sets of the farmers walk and grip felt solid. The handles are thin and sharp so it’s important to work out where in your hands you are going to place them.

Sandbags felt good as did the Viking press and I finished on the power stairs 200/225/240/250kg for a total of 12 steps.

Couple of days rest now including a long travel day Thursday.

[Adam Bishop]

153.4kg

Another high day yesterday and another jump up in bodyweight.

Headed up to Physique warehouse today for my upper session then headed north up ready to train on the comp kit tomorrow.

Incline Bench 180×6 145×10
CG Pulldown 2 sets
Seated Prime Press 2 sets
Leverage pulldown 50 reps
EZ Skullcrushers 50 reps

[Adam Bishop]

152.4kg

New bodyweight high for this prep. Feeling beat up after yesterday’s session which is to be expected. Rest day spent getting my meals eaten. Upper session tomorrow the n off up north to train on some comp kit on Tuesday.

[Adam Bishop]

151.8kg

Last heavy pull session of this prep. Went well. Worked up to 460kg which moved really well, just got a little out of position at the knee due to it moving so fast off the floor. Some technical changes and it will be smooth sailing. That was a new pb and at this point in prep I’m very happy.

Deadlift 460×1
Paused Leg Press 625x4x6
Leg curl 150×11
Calf raise triple 3×12/12/12
Duck walk power shrugs 190×12

[Adam Bishop]

151.7kg

Big jump up in weight after yesterdays high day, another both day today so I’m expecting to be up again tomorrow in prep for a big big deadlift session.
Rest day for me today, had some sports massage and got all my steps in.

[Adam Bishop]

150.5kg

Pressing session in the barn today. Used the metal log today for some strict presses which were only a warm up for the Viking press really. Viking press was great with new pbs on this set up for both weight and reps so I’m very happy. Raw shoulder power has definitely come on loads during this prep.

Strict log press 155×1
Viking Press 210×9 170×8 (strict)
Pressdowns 2 sets

[Adam Bishop]

Hi Adam,

I’ve noticed from spending some time on the forum that compared to other professionals, you seem more focused on the strength side of training. I have a quick question for you.

Right now my goal is both to get stronger and to add as much muscle mass as possible. In the past, I followed a powerlifting program and saw great results for strength gains. I was wondering if I could use a similar program now for both hypertrophy and strength.

The plan would be 4 days per week, full-body style, with S/B/D plus accessory lifts. It feels like this could also work for my hypertrophy goals. Could you help me out on this? Doesn’t getting stronger on the main compound lifts also mean I’ll be able to build muscle at the same time? I have like 1 years of experience.

I’ll attach the program image. Thanks in advance!

Hi CJ.

For one year into training this programme is too heavy and low in reps IMO.

I would recommend setting up a 531 programme (buy the ebook, Jim Wendler is hilarious and it’s a great read).

More reps on the compound lifts and it’s a really good long term programme for both size and strength.

Assistance work can be set out however you want it from there and I’d recommend focusing on using a wide range of rep ranges. Classing the deadlift as a lower day along with the squat will allow you to follow an upper lower split and keep frequency at twice per week per bodypart.

I still use 531 in my training periodically and get great results from it so don’t think of it a too simplistic – simple works well in this game.

[Adam Bishop]

150.5kg

Physio in the morning then a semi-solid events session in the afternoon. Grip was struggling on the farmers walk today which was weird. My calluses need some trimming and I’ll be good I think. Did 3 sets up to 150 on the farmers then did a single all or nothing sandbag steeplechase with 140 and 120 bags. Time of 33sec which is very competitive.

Some log and Viking press tomorrow

[Adam Bishop]

@ajbishop89

Glad trainings going well – for atlas stones, have you had issues of damaging your forearms when lifting stones? I did look at sleeves?

Best wishes with your training fella.

Yeah that’s completely normal especially when new to stone lifting.

Most will either use tape for their forearms or stone sleeves. I’ve used both in the past and they both work well.

[Adam Bishop]

149.6kg

Upper day at physique warehouse:

Incline Bench Press 180×5 145×10
CG Pulldown 2 sets
Prime Seated Press 2 sets
Leverage pulldown 50 reps
EZ Bar Skullcrushers 50 reps
Pec Dec 50 reps

Time to up the food again to keep the scales moving up. Adding in some muller rice with some meals tomorrow and then we’ve also upped my current low day food.

[Adam Bishop]

Rest day. Not much to report, got my high day meals in and my steps done.

Back in the gym tomorrow for an upper session tomorrow. Really important couple of weeks training coming up.

[Adam Bishop]

Current food is as follows:

Low days (mon/wed/sat)
Meal 1: 200g salmon, 3 whole eggs, 300g fat free yoghurt 25g COR
Meal 2: 300g beef mince, 50g rice, veg
Snack/PWO: 80g TBJP ISO Pro, 200g banana, 50g rice cakes
Meal 3: 300g beef mince 150g rice
Meal 4: 300g chicken thigh, 50g rice, veg 15g Udo oil
Snack 2: 75g cashews or nut butter
Pre bed: 300g fat free yogurt 50g COR

High Days (tue/thurs/fri/sun)
Meal 1: 4 whole eggs, 4 slices of toast, 250g sirloin, 300g yogurt, 250ml orange juice
Meal 2: 300g beef mince 140g rice
Snack: 9 dark chocolate rice cakes
PWO: 80g whey 200g banana 100g rice cereal
Meal 3: 300g chicken thigh, 140g rice, 15g Udo oil
Meal 4 300g chicken thigh, 140g rice, 15g Udo
oil
Snack/shake 2: 80g whey, 100g cor, 50g almond butter
Pre bed 300g yogurt 100g cor

Then also to add I have the following intra on training days: 20g EAA, 90g of carbs from sustain, 20g creatine.

So you can see I actually do things a little different from most on here in that I only have one training day (Thursday) as a high day at the moment. My other high days are on my rest days as it gives me more time to eat and fill up ready for the upcoming sessions. That way all I have to do is focus on training without being completely bloated and lethargic from all the food.