[Adam Bishop]

Hi Yunus

You are not far off but you are getting some lumbar rounding during your lift off the floor. Pay attention to the section on my video regarding engaging your lats in the initial stages of set up to help support your spine through the movement.

You’ll see in your video that with each rep your hips start higher and higher making this rounding a little worse. If you can get those lats locked in and start position correct your deadlift will fly up as there’s a lot of good things there.

As I said before time to move the weight down a little and do some more reps to really nail that start position.

[Adam Bishop]

Change in plan for today so took my rest day and I’ll train again tomorrow.

Spent the day catching up with friends watching the rugby at Twickenham. Not a great result but I had a great time seeing everyone and enjoying some nice food.

[Adam Bishop]

Following on from this, to help with your form I did a deadlift tutorial on YouTube a couple of years ago which should help if you struggle to get your form correct. Search for “Adam Bishop How to Deadlift”

[Adam Bishop]

I suspect with this approach and the fact that your back is very fatigued afterwards for multiple days that your form is breaking down during this top set as you are chasing a weight.

I personally would strip the weight back and lift in a higher rep range (8-12) while ensuring that every rep looks the same. Film your lifts for multiple angles if possible to ensure this happens.

Back off sets work great with deadlifts, I tend to use a bigger back off for the sets than I would for a press for example. Each back off set I’ll drop the load by 10-15% so it looks like this:

Set 1: top set

Set 2: 85-90% of top set

Set 3: 70-80% of top set

[Adam Bishop]

Morning session at the farm. 14kg bag toss for distance for 16 reps total then onto atlas stones – singles up to 180 then a run of 100-160 working on speed between the stones. Evening session back in the gym looked like this:

Log Press 113x10x1 (EMOM)

Dips 4×10

DB Lateral/rear delt raise 4×10/10

[Adam Bishop]

Rest day. Got the dogs out for a walk this morning then stuck at home for the rest of the day as the boiler had a service and the hot tub got a new control board – hopefully that should be problem solved with it.

New training week kicks off tomorrow with bag toss and stones in the morning.

[Adam Bishop]

Double training day with some squats in the morning and some technical work on the stone of steel in the evening.

First time using knee wraps in a long long time but they felt great. Set of 10 with 270kg felt very straightforward with good depth and control.

Squat 270×10

Seated Leg Curl 4×10

Standing calf raise 4×10

Then back in the gym this evening to do some stone to should work with the stone of steel (plate loadable metal atlas stone). Plenty of singles working on the movement with paused at the lap and chest. Felt way more comfortable by the end of the session and looking forward to progressing these.

[Adam Bishop]

Rest day.

Just a massage session in the afternoon today. Body is feeling much better especially my left knee which wasn’t feeling great at the weekend.

Back in the gym tomorrow for some squats with the addition of some knee wraps now.

[Adam Bishop]

149.5kg

Physio this morning then straight off to the farm for some farmers walk and sandbag to shoulder. 3 sets of 20m on the farmers with a turn at 10m and then multiple singles with the 140kg sandbag. Back home for food and a nap then back into the gym in the evening:

Block Press 10×1

Circus DB 80×5

Incline Bench 127.5×5 135×5 142.5×8

Pressdowns 3×10

[Adam Bishop]

Sunday rest day.

Body wrecked, strongman events just hit you differently to nice controlled gym movements even at low volumes.

Physio session in the morning then a double training day.

[Adam Bishop]

149.5kg this morning.

Headed over to the farm for some stone walks and sandbag to shoulder. Did 16 total reps with the bag working on technique. It’s been a while since I’ve done these so need to re learn the best practices for them. Forgot how much the stone walks wreck your thumbs. The super thin rings require a hook grip so it’s pretty brutal – I’m sure my thumbs and hands will toughen up the more I do them.

Watched a terrible England rugby display in the afternoon then headed into the gym for some pulls:

Speed Pulls 292.5x6x2

Leg Press 4×10

SL Calf Raise 3×20

Great to be back out the suit and pulling on a barbell again. So much easier than using the suit. Unfortunately I’ll be back in it next week but my speed pulls will remain raw for this prep.

[Adam Bishop]

This is why in person strength coaching is key in team sports.

Seeing day to day variations in bar speed and form will impact the intensity for the day. I find it difficult to give sets, reps and weights via “online coaching” as usually I’d be making modifications mid session depending on how the player presents that morning.

Understanding how your body is feeling and what it is capable of each day is key for an amateur player.

[Adam Bishop]

Never attempt reps that you might not get is a good way to look at things.

There are a lot more variables with sports training vs bodybuilding so always stay on the cautious side IMO. Having 1 RIR is a solid starting point if you struggle to judge when you will or won’t get a rep.

[Adam Bishop]

WSM prep kicked off today. Training is looking a little different now as I have 10 events to train in prep for WSM even though I don’t know what the events actually are yet haha. So for now I have to make educated guesses what the events will be based off last year and the usual rumour mill.

WSM is a unique event as it is done over 4 consecutive days of competition with long breaks between events during the heats stage. Therefore I’ll be training multiple sessions on back to back days. Started off with a couple of events at the farm this morning before finishing off with some pressing in the evening:

AM – bag toss (distance) 16 throws, atlas stones 100-180 singles then 100-160 run.

PM – log Press 133×8, Dips 4×10, front/lateral/rev DB raises 3×10/10/10

Felt great doing stones for the first time in over a year. Super natural and felt strong. Need to get hold of a lighter sandbag for the toss as it will likely be a 14kg bag for WSM.

[Adam Bishop]

Personally on top of those peptides I would add in some GH and some collagen.

Good luck with the recovery. I’ve had guys get back playing rugby in 5 and a half months before from ACLs and some that took a year. The guys who healed faster were the diligent ones who did everything to the letter. Follow the plan, don’t take any risks and you’ll be fine.