[Adam Bishop]

139.8

Push session today in the barn. Spent a good 15min on various overhead mobility and rotator cuff exercises before I got on with my session:

Pressdowns 54×10 38×15
Incline Bench 160×4 127.5x3x3
Seated BB Press (wChains) 87.5×8 67.5×11
CGBP (wChains) 125×7 105×10
Cable Y Raise 50 reps
Push Ups 50 reps
Rollouts 3×12

[Adam Bishop]

144.1kg

Pull session in the barn today with speed pulls on the menu as opposed to heavy pulls. Once again drilling start position and getting the slack out the bar before accelerating it to lockout.

UHG Pulldowns 93×10 72×15
Seated DB Curl 50 reps
Box Jumps 5×3
Deadlift 260x10x1
Bent over row 185×8 145×12
CG Pulldown 149×6 114×11
Seated Cable Row 50 reps
WG Pulldown 50 reps

[Adam Bishop]

Personal preference – within reason.

For most people a shoulder width grip works best but you have to find a grip width that is comfortable for you.

No one is going to say “the optimal grip width is 18inches between the hands.” everyone is built differently so you need to find a grip that is pain free, feels comfortable, allows for a sufficient ROM and puts the target muscle in a suitable stretched position.

[Adam Bishop]

144.6kg

Rest day. Got my steps done and my bike sprints.

I’m including a short bike sprint protocol to my training 3 times a week after a recommendation from a mate of mine. 30” sprint 60” recovery x3. With a warm up and cool down it’s only 15min total but holy shit the leg pump is insane. These will stay in on mon/wed/fri now on top of my low level cardio (steps).

Pull tomorrow with speed pulls once again.

[Adam Bishop]

144.5kg

Push session today in the barn. Also got some intervals done on the bike this morning. Really need to work on my scapular as part of my prep work for overhead press. Definitely down on OH Rom and it feels like it’s due to immobile scapular. Got to go back to being diligent with my prep work and sadly than means my warm up will be longer.

SA Pressdowns 14.5×11 10×15
Military Press 125×3 100x3x3
Dips 179×6 159×12
SA OH Rope Ext 50 reps
DB Lateral raise 50 reps
Cable fly 50 reps
Rollouts 3×12

[Adam Bishop]

Plenty of options for blood tests in the UK. Medichecks being one of them.

Some of the other guys on here have some
Great relationships with some other companies that I’m sure they’ll share

[Adam Bishop]

144.1kg

Trained a little later today as I was waiting for a repair guy to do a little work on my bike. Got myself going and had a good session:

EZ Bar Curl 64×7 49×13
SA Cable Curl 50 reps
Seated Leg Curl 140×10 101.5×17
Box Jumps 5×3
Squat 300×4
Leg Press 50 reps
Back Extension 50 reps
BB Calf Raise 50 reps

[Adam Bishop]

143.7kg

Rest day. Moved some stuff about in the gym today. Selling my chest press as while it’s a great piece it just doesn’t like me as I’ve had a couple of pec tears off it in the past. That should go this week then that frees up some space for the wife’s stair master which comes in a couple of weeks.

Back in the gym tomorrow for a lower session

[Adam Bishop]

144.6kg

Push session in the barn today.

Pressdowns 53×10 37×15
Incline Bench 155×4 125x3x3
Seated BB Press (wChains) 85×9 65×12
CGBP (wChains) 122.5×7 102.5×10
Cable Y Raise 50 reps
Push Ups 50 reps
Rollouts 3×12

[Adam Bishop]

Yes I’ll get a short nap in most days (20-40mins).

Naps can be a useful tool to catch up on sleep. After speaking to academics studying sleep several years ago, they told me that sleep can be caught up on but it can’t be banked – so you can’t preempt a bad nights sleep with extra daytime naps.

Also shorter naps during the day are better to avoid affecting sleep at night.

[Adam Bishop]

143.7kg

Got 10hours sleep and woke up ready to go this morning. Had some filming to do for an upcoming product launch first then it was into the Barn for a pull session.

UHG Pulldown 86×10 65×15
Seated DB Curl 50 reps
Box Jumps 3×5
Deadlift 372.5×5
Bent Over Row 180×8 142.5×12
CG Pulldown 148×6 113×10
Seated Cable Row 50 reps
WG Pulldown 50 reps

Pulls felt great today. Back to pulling decent weights at a lower bodyweight than usual. Very excited to pull a big raw deadlift in a few weeks.

[Adam Bishop]

143.5kg

Rest day. Feeling pretty tired today, need to get some more sleep tonight so an early night is on the cards.

Did a gym clean and cleared the garden of a load of blossom off the trees this afternoon.

Will get to bed now and be ready for a big pull session tomorrow

[Adam Bishop]

General injury risk reduction stuff – train with a full range of motion, get strong, don’t attempt risky reps, warm up properly.

Some injuries are somewhat predictable. For example tendon ruptures/tears after periods of tendinitis. I had this with my Achilles rupture last year. Tendinitis occurred as I completed my final heavy sessions, unfortunately I was going into the biggest competition of the year with extremely heavy loads so rest wasn’t an option and the tendon gave way when pushed to its limit.

Catching these symptoms early, reducing inflammation, resting of needed and performing isometrics will massively reduce the risk of injury.

[Adam Bishop]

Rich has hit the nail on the head here. Prioritise multi joint movements that train multiple muscle groups. Best bang for your buck when time is limited.

[Adam Bishop]

I would get moving, warm up and see how the first couple of exercises feel. I would guess you will feel ok once you get going.