[Adam Bishop]

147.4kg

Rest day. Got a load of jobs done including a food shop and getting rid of garden waste and nailed my steps by 1pm.

Back in the gym tomorrow for squats

[Adam Bishop]

Yeah I would say that wouldn’t last long.

It would detract from my other aspects of training if I tried something like that.

[Adam Bishop]

148.0kg

Push session in the barn today. Felt good, progressed everything and made some steady progress. After a couple of previous pec tears I’m going to keep things nice and steady for the first few weeks and not get carried away.

Incline Bench Press 105×10 85x2x5 (paused)
Seated DB Press 45×12 30×20
JM push Ups 1×11 1×15
Cable fly 50 reps
DB skullcrushers 50 reps

[Adam Bishop]

I’d add in 20-40g of collagen per day to that

[Adam Bishop]

Pull session in the barn today. Added in some block pulls at 15” height which is a horrible height to pull from for me so need to get some solid work one on it and 12” over the coming weeks.

Deadlift 310×8
Block Pulls 390×3
CG Pulldown 123×9 86×12
SA Row 90×8
Bent over row 50 reps
Seated DB curl 17.5×9 12.5×12

[Adam Bishop]

148.4kg this morning.

Rest day for me today. Not much else to report, appetite and digestion are great and I’m looking forward to some deadlifts tomorrow

[Adam Bishop]

Great advice from Sara.

You can also look at performing SL isometric holds on a leg press or on a Leg Extension prior to your session. I do these daily when I know I’m in a training phase that is especially stressful on my knees. Various hold times work – I usually perform 3 sets of 20-45sec holds. If you are limited on kit you can also look at a Spanish squat with a band (google these as there are some good how to videos out there). I also used these to good effect both on myself and my athletes.

Supplement wise Join in, cure coming and pycnogenol would be really good additions to help elevate symptoms via reducing inflammation

[Adam Bishop]

Pressing session at Physique warehouse today.

Military Press 90×8 75x2x5 (paused)
Atlantis Incline 250×8 170×12
CGBP 110×8 90×10
DB Lateral Raise 50 reps
Pressdowns 50 reps

Another straightforward session with some nice progression on all lifts. Tricep still burns out a little early which is visible with the higher volume but I’m looking forward to progressing these movements

[Adam Bishop]

Hi Raul

I’m in agreement with Rich and Kam here, four sets on those movements and not recovering in 5 days is pretty wild.

It might help the guys on here to get a better understanding of what’s going on if you outline your full split for us. There must be something going on and it will give us a better chance to give you recommendations.

[Adam Bishop]

Squats in the barn today.

Seated Leg Curl 119×10 84×12
Squat 210×8 170x2x5 (paused)
Leg Press 50 reps
Back Ext 50 reps
SL Calf raises 50 reps

Session felt great – everything moved as it should and my knees felt fine. Heading up to Physique warehouse tomorrow for some press and my weekly social interaction with people haha

[Adam Bishop]

149.4kg

Rest day. Just the one massage session today, got my steps done and had an easy evening.

Back in the barn tomorrow for a squat session.

[Adam Bishop]

I’m sure one of the bodybuilding coaches on here will be able to help you further but for me you have two options:

Add in some low impact cardio such as the bike

Reduce food intake further

[Adam Bishop]

To return to what sport?

Either way you need to avoid any exercise until symptoms such as headaches or dizziness are gone.

Avoid screen time as much as possible. Reading books is ok.

Once symptoms are gone you can return to the gym for light exercise to start. Usually light cardio is your starting point. Then move onto light resistance training, then running, then sports specific movements.

These should be done with a sleep in between each stage. If any concussion symptoms return then you do not move onto the next stage. Because of this the fastest you can move through this process is 6 days as long as you do not have any return of symptoms. Here’s a breakdown if you have zero symptoms from the morning of day 2.

Day 0 – concussion event
Day 1 – rest
Day 2 – light walking
Day 3 – light resistance work
Day 4 – running
Day 5 – sport specific training
Day 6 – return to sport

[Adam Bishop]

If your ROM has returned you should be focusing on the “weeks 6-9” portion of the above

[Adam Bishop]

Weeks 1-2
In Sling with elbow kept at 90degrees. No rehab work on bicep. Trained around the injury in the gym. Safety Squat bar squats 3 times a week and 2 contralateral upperbody sessions (training non injured side) to maintain muscle mass.

Weeks 3-4
Out of sling. Get range of motion back in arm. No loading yet. Focus on getting arm straight and getting full supination of forearm back. This is very important to do before loading. Continuted SSB squat work and Contralateral work.

Weeks 5-6
Commenced non-direct loading of injured side. No direct bicep work but some light pressing and rows. Continued SSB squats.

Weeks 6-9
Direct loading of bicep commences. Start with light bicep curls and compare strength to the non-injured side. Stick with supinated curls as puch as possible. focus on the contraction of the medial head of the bicep. It is common for the Brachioradialis to become dominant after the time in the sling. A Compex (EMS) is a good tool for bicep activation prior to bicep work. This is the session I performed 3 times a week during this period (Monday/Wednesday/Friday):

Single Arm DB Preacher Curl 3×12
Incline DB Curl (supinated) 3×12
Standing Cable Curl (like a double biceps pose) 3×12

Progressed each arm independantly until the injured size was withing 95% of the non-injured side. Key is to keep with the supination range of motion work during this period.

Weeks 10-12
Back to “normal” gym training, probably no strongman events that risk the bicep yet but deadlifting (straps) and yoke etc is ok. Direct bicep work moved to heavier variations such as barbell curls and DB hammer curls etc. I would recommend some swiss ball squeezes during this period as well to mimic picking up an atlas stone.