[Adam Bishop]

145.4

Squat session in the barn today:

Seated leg curl 125×12 90×19
Seated box jumps 5×3
Squat 250×6 200x2x3 (paused)
Leg press 50 reps
Back extension 50 reps
SL Calf raise (cluster set) 7×8 rolling 30”
EZ bar curl 50 reps

[Adam Bishop]

Rest day today. Morning was spent sitting around waiting for a parcel to be be delivered so afternoon was packed with dog walks and solo walks to get my steps in.

Honestly can’t wait to get back in the gym tomorrow. Living my training and diet right now and proper found my groove again. Took a lot of will power to stay out the gym today.

Squats tomorrow

[Adam Bishop]

The fact you’re asking the question tells me that you need a rest day.

[Adam Bishop]

145.1kg

Push session at Physique Warehouse today. Felt great, sticking to the plan and not rushing anything. I really don’t want a return of the pec issues I’ve had in the past so even though the incline is super easy, I’m sticking to the planned loads and focusing on the long term plan. Steady progress of the loads with perfect execution is the name of the game.

Incline Bench Press 140×6 120x2x3 (paused)
Seated DB Press 60×7 40×20
CGBP (smith) 120×11 100×16
Pec Dec 70 reps
Panatta Lateral Raise 50 reps
DB Skullcrushers 50 reps

Probably going to need to drop the seated DB Press out. Getting the DBs up is now being an issue (nearly slid off the seat which affected my top set). Most likely replace it with a seated Barbell w/chains now that I have the monolift arms at home.

Rest day tomorrow

[Adam Bishop]

145.0kg this morning. Decent drop for some reason. Upped my movement this week so that’s most likely the reason.

Pull session in the barn:

Seated box jumps 3×5
Deadlift 340×6
CG Pulldown 128×8 94×15
Bent Over Row 150×6
Seated WG row 50 reps
Incline DB Curl 25×6 14×15
Calf Raise (on block) 50 reps
Sissy Squats (rest pause set)

[Adam Bishop]

Thank you so much for your time and consideration, Adam.
I can currently hit a double on a BB with 220kg. So depending on how the axel feels I’ll go a touch heavier but stick with the progressions you’ve suggested and will use the band.
I’m fine with all the pressing events can already press more than comp weight – MDB, Axel and Log. Yoke will be interesting though having only tried it once – Damm it’s taxing, felt like a zombie for a couple of days.

Honestly, It’s made my day just to have input from a top strongman/deadlifter.
When are you competing next?

Remember it’s about how many reps you can do so don’t be afraid of hitting those higher rep ranges.

Deadlift champs later in the year is my next show at the moment. Haven’t maxed out my deadlift since 2021 so super excited to pull something BIG

[Adam Bishop]

Bar weight is 180kg I’d imagine total chain weight will add 40kg

In that case I would wave it up over the 12 weeks for using on reps – a single AMRAP set.

Week 1 – 125
Week 2 – 135
Week 3 – 145
Week 4 – 100×5
Week 5 – 140
Week 6 – 150
Week 7 – 160
Week 8 – 100×5
Week 9 – 155
Week 10 – 165
Week 11 – 100×5
Week 12 – comp

Assuming you don’t have chains, I would use some band tension. Nothing major but you want some accommodating resistance. Maybe some mini or super mini bands. If you get a luggage scale you can check how much tension you’re getting out of each band at the top.

Drop out all non essential assistance work 4 weeks out from the comp.

Hopefully that helps. Obviously I’m not going to do a full 12 weeks contest prep for you but at least it gives you something to think about for your deadlift sessions

[Adam Bishop]

Hi Adam, hope you’re well.

How would you peak for an Apollon wheel deadlift w/ chains. Reps in 60’s. 9” pull from block?

First comp in about 12 weeks. I’ve been doing paused snatch grip deadlifts for this acc phase, I don’t fancy doing them again, they’re disgusting. I find deadlifting extremely taxing and I’m getting old so recovery is a bit janky.

This is a rough layout of my pull day for the next phase. Weakness – all of it! Probably off the floor but since the event has chains I can’t say.

Axel Deadlift + band
12″ Axel Deadlift
RDL/SLDL

All accessories; top set/back off 5-10/12-20 (I like going as heavy as possible rather than RIR)
Lying ham Curl
Pulldown
SA Row
Bicep Curl

I will be removing squats and just have some leg press on the second push day.

I was watching your deadlift peaking video – you said, you’d peak differently if it was for reps and so I thought I’d ask. Reading this back, I’m essentially asking you to program my pull session, which is probably a bit of a stretch but I appreciate any input at all.

Would you like to get a shot on the Elephant bar? Looking forward to seeing you compete again.

Thanks

Hi Chris. What bar weight is the axle for the comp?

Yeah I would love to pull on the rogue elephant bar at some point but who knows if that will happen.

[Adam Bishop]

146.1kg

Rest day. Appetite really up today. Kept myself busy with walking the dog and cleaning the gym. Got all my steps done and had physio and sports massage earlier in the day.

Back in the gym for the most holy of days tomorrow – deadlift

[Adam Bishop]

Push session in the barn today. Switched over to classic JM press with a BB rather than the push up version as it’s going to be easier to load it up moving forward. It was useful to use the static bar in the rack for the push up variation in order to drill the line and get used to the movement on a fixed bar.

Military press 120×6 100x2x3 (paused)
Dips 158.5×10 146×13
JM Press 80×10 60×15
DB Lateral Raises 50 reps
Cable Fly 50 reps
Pressdowns 50 reps

[Adam Bishop]

146.6kg

Squat session in the barn today. Moved back into the 8ft squat bar to save my shoulders and wrists a bit as it was a struggle on the IPF standard bar last week. Squats felt super easy and explosive.

Seated Leg Curl 122.5×10 87.5×17
Squat 240×6 192.5x2x3 (paused)
Leg Press 50 reps
Back Ext 50 reps
SL Calf Raise 50 reps
EZ Bar Curl 50 reps

[Adam Bishop]

Use a smaller band for a few weeks then and even smaller band etc. See if knee pain returns, if no pain returns I see no reason to keep using a reverse band

[Adam Bishop]

Rest day. Got a load of jobs done around the house I’ve been putting off. Got the hot tub cleaned so that’s ready to go again from tomorrow.

In the barn tomorrow for some squats. Onto the next block now so target reps on top set will be 3-6

[Adam Bishop]

146.4kg

Push session at physique warehouse gym.

Incline Bench Press 130×8 110x2x5 (paused)
Seated DB Press 55×12 37.5×14
CGBP (smith) 115×10 100×15
Cable Fly 3×10/10/10
DB Skullcrushers 50 reps
Panatta lateral raises 50 reps

[Adam Bishop]

Or incline barbell press. Do that in pretty much any gym and easier to manage weight jumps.