[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.

[Adam Bishop]

149.9kg

Speed pulls today in the barn. First set felt awful and I contemplated binning off the session there and then but I had a not so quiet word with myself and the subsequent sets moved with some proper pace. The power of the mind and not accepting poor performance.

Speed pulls 285x8x1
Leg Press 600x4x6 (paused) 400×25
Seated Leg Curl 156.25×9 120×14
Calf raise 3×12/12/12
Duck walk power shrugs 3×12

[Adam Bishop]

Rest day today. Rebuilt the gym ready for deadlifts tomorrow and moved some unbelievably heavy oak doors about. The wife wants all new internal doors so I have the pleasure of getting the new ones in the right place. Did not expect them to weigh this much haha.

Deadlift session tomorrow with speed pulls in the suit

[Adam Bishop]

Pressing session in the barn today. Felt really good. Peak numbers on this biking set up and lockout feels strong. Bodyweight being up is certainly helping the pressing as expected.

Strict log Press 163×1

Viking Press 200×10 160×8 (strict)

Dips 50 reps

Pressdowns 50 reps

Hello Adam ! Could you talk about your diet:macros and PEDs if you are open about it ? thanks 🙂

[/quote]
Hi Mateo I can outline my current diet yes. I will pop that up for you tomorrow.

[Adam Bishop]

Pressing session in the barn today. Felt really good. Peak numbers on this biking set up and lockout feels strong. Bodyweight being up is certainly helping the pressing as expected.

Strict log Press 163×1
Viking Press 200×10 160×8 (strict)
Dips 50 reps
Pressdowns 50 reps

[Adam Bishop]

150.6kg

Physio session this morning then straight into my events session. Super straightforward – 3 sets of farmers up to 140x30m and 2 runs of the sandbag steeplechase- one with 100kg and one with 120kg. Both runs around the target 31-33 seconds mark with a slow pick up on the 120 that I can shave some time off with.

Evening was spent loading the van with my fishing kit ready for an overnighter tomorrow and building the Viking press in the gym ready for tomorrow mornings session.

[Adam Bishop]

Rest day.

Sports massage in the afternoon, lats were super tight but they released well post treatment.

Morning events session tomorrow

[Adam Bishop]

150.9kg

Upper session at physique warehouse today. Felt great with good progress made. Bodyweight steadily moving up again.

Incline Bench 180×5 145×12
CG Pulldown 152.5×9 117×12
Seated Prime Press 2 sets
Seated Cable Row 50 reps
EZ Bar Skullcrushers 50 reps
Rear Delt Fly 50 reps

[Adam Bishop]

Train a range of rep ranges for all muscle groups.

[Adam Bishop]

150.4kg.

Rest day and a trip to London for my parents 50th wedding anniversary. Dinner on a fancy train, nice food topped up with my usual meals.

Body and brain is a little beaten up from yesterday so it’s an early night for me.

[Adam Bishop]

Damien this is another case of overthinking. I know that you are genuinely interested in this but I can whole heartedly inform you that in my 22 years of training I have never once worried about the leucine content of my protein source.

Get your total protein eaten each day from a range of sources (dairy, white and red meat, fish, eggs) and you’ll be on the right track.

Couple this with a consistent programme and hard work and you’ll get results.

Overthinking things and you get stuck in a loop of changing things and confusion.

You’ve got this mate, focus on the basics and do they well every day. That’s what we all do because it works

[Adam Bishop]

149.5kg

Awesome deadlift session today. Proper fired up and felt good going into it. Hit all the numbers required with 442.5 being my heaviest training deadlift ever and it was a really nice smooth pull. I knew my strength was there when I was practically high rowing the warm up lifts up to 320. Very good day and my brain was mashed after it.

Deadlift 442.5×1
Leg Press 550x4x6 (paused) 450×20
Seated Leg Curl 155×9 119×12
Calf raise triple 3×12/12/12
Duck walk power shrugs 190×15

[Adam Bishop]

149.1kg

Physio session this morning mobilising my hips and back to help after yesterday’s travel.

Short deload press session in the afternoon with Viking press being the focus. Noting groundbreaking, dropped the weight and moved the weights well.

Sorted the gym out this evening ready for tomorrows heavy pull session

[Adam Bishop]

I use a belt as I am strength focused – it’s all about lifting more weight and using a belt is a skill I need to practice.

I believe a belt is a great tool to use for squats in the bodybuilding realm but I am in agreement with Kuba in that I wouldn’t use one for SLDL if purely looking to build erectors.

[Adam Bishop]

Rest day.

Long day travelling with a delayed flight so felt proper wrecked when I got home. I will do my deload press session in the morning.