[Adam Bishop]

White bread for me

[Adam Bishop]

Mk677 is a trash compound IMO.

Loads of water retention, bad for insulin sensitivity and drives blood pressure up. Good old fashioned HGH is a much better option if looking to have higher GH levels.

If looking to improve sleep I would recommend Dream sleep along with good nighttime sleep hygiene. All the usual stuff like no phone before bed, keep the room cool and dark, same bed and wake time every day etc.

For appetite 10min walks after or before each meal really works for me. Salting your food helps plus distracting yourself by watching tv/YouTube while eating is a really good trick. Food choices are important as you need to know which foods you can digest fast and efficiently.

[Adam Bishop]

Last day in Greece as we fly home tomorrow. Been nice to get away to the sunshine but I’m super ready to get back home now.

Today is usually events but no strongman kit on the island unsurprisingly so used it more as a grip and conditioning day. Deadhangs and plate pinches in place of the usual farmers walk then my usual bike sprints followed by some 10m sprints with down ups to simulate the sandbag steeplechase.

Felt fit and moved well so I’m happy.

[Adam Bishop]

Rest day, sort of.

Spent the morning on a boat hoping on and off and doing beach stuff.

The wife was training in the evening so I went and did some curls and mobility work.

Supposed to be events tomorrow which isn’t possible so more of a conditioning day.

[Adam Bishop]

Upper body session today:

Incline Bench Press 2 sets
CG Pulldown 2 sets
Seated Smith Press 2 sets
Seated Row 2 sets
Cable fly 50 reps
Pressdowns 50 reps
Front/lat/rear DB Raise 3×12/12/12

[Adam Bishop]

Hi Damien check out your previous question thread as I’ve outlined what I think you should do there.

Don’t be afraid to spend some time building strength on simple barbell exercises such as military press and bench press. While it is fun to jump on strongman kit straight away a decent level of raw barbell based strength will always be an advantage and lower risk of injury.

[Adam Bishop]

Hi Damien I think for now you need to build your strength through a consistent programme.

Run 5/3/1 for a period of time. I would recommend buying the proper ebook and reading though it to set up your training properly.

Run it as 4 days per week then add a strongman events day to end the week:

Squat
Military press
Rest
Deadlift
Bench press
Events
Rest

Focus on learning how to do the events with good form and be efficient with all of them. Focus on speed rather than weight on the yoke/farmers etc.

Once you have developed your strength over a decent period of time and have a better understanding of programming then a consultation call may be a good idea.

[Adam Bishop]

Rest day. Lovely walks along the beach front with an ungodly amount of sweating in the heat. Big struggle to keep the fluids going in. Upped my salt and additional electrolytes in my water today.

Back in the gym tomorrow for an upper session

[Adam Bishop]

Deadlift day.

Got my speed pulls done in an old school weightlifting room in a sports centre, very much Rocky vibes in there. Plates were all very worn but the barbell was spot on. Only had 220kg on the bar as that was all the weights in the room. Got the speed pulls ticked off then walked into town to the local gym for the rest of my lower session.

Speed Pulls 220x8x2
Leg Extensions 2 sets
SL Leg Press 2 sets
Lying leg curl 2 sets
Sissy squats 50 reps
Back extensions 50 reps
Calf raise triple 3×12/12/12

[Adam Bishop]

Damian I think running Wendlers 5/3/1 for your main lifts would be the best way to go.

Build the strength over a long period, be patient and track only your predicted 1RM. Take the wins with rep maxes.

I will run 5/3/1 loading in my off season and it’s still effective even for me being an advanced lifter.

No maxing out your deadlift for a full year. To give some context I last maxed out my deadlift in 2021 and I will next pull a max in competition in 6 weeks time.

[Adam Bishop]

COR sits really well for me so I can do 1h before but most people prefer 90mins prior

[Adam Bishop]

Another rest day.

Plenty of pool time, walk along the coast and a magnitude of sweating in the heat.

Deadlifts tomorrow.

[Adam Bishop]

Rest day. Body fucked especially after a long day travelling to Greece. Got all my meals in and appetite was good today. Trying to rehydrate now.

Checked out the gyms and they are not great. Luck would have it we drove past an old school athletics centre and found a run down weightlifting room which will just about do for some deadlifts on Saturday morning before I finish off the rest of my session at the health club style gym.

[Adam Bishop]

Hi Damian

How many times have you attempted to pull more than 177.5kg in the past 2 months?

Here’s a hint if your answer is more than once you’ve got your programming seriously wrong.

[Adam Bishop]

Double training day today. Brutal. I’m off to Greece tomorrow so had to bring my Viking press session forward a day unfortunately. Took a lot to get it done but ticked it off with some great progress. Pressing is feeling really good at the moment.

Physio session this morning then straight off to the farm for farmers walk up to 145kg for 3x30m and 3 sets of the sandbag steeplechase. Back home for a meal and then into the gym for the press session:

Log strict Press 163×1
Viking Press 190×10 152.5x2x8 (strict)
Pressdowns 62.5×7 48.5×12
Push Ups 50 reps
DB Lateral raises 50 reps

Finally getting to bed after my usual last minute packing for holiday. Airport in the morning.