[Adam Bishop]

I’ve done both. Before work at 05:00 and after work at 18:00. I preferred the early sessions for a lot of reasons including feeling that I had more energy and that it was a consistent time whereas sometimes work over ran and affected my evening session. However most of the time I tried to train my heavier sessions post work as my spine did not appreciate heavy squats and deadlifts at 5am.

[Adam Bishop]

Rest day.

Speaking at a BWL seminar today. Had my coach’s hat on for this one looking at rehab and prehab gi vs ing some insight into my days coaching rugby players.

Great to meet everyone and had some really good discussions.

Sat on a crappy plastic chair most the day and now my hip hurts a bit. Hopefully I’ll wake up tomorrow and it will have sorted itself out.

[Adam Bishop]

143.1kg

Squat session in the barn today. Felt really good. I haven’t had a proper extended block of barbell squats for a while and they are feeling really good. Nearly back to respectable numbers now.

EZ Bar Curl 2 sets
SA Cable curl 3 sets
Seated Leg curl 130×10 92×20
Box Jumps 5×3
Squat 280×5 225x2x2 (paused)
Leg Press 50 reps
Back Extension 50 reps
BB Calf Raise 2 sets
Heel elevated narrow stance squats 1 set

[Adam Bishop]

Whisk is the way for mixing cream of rice with hot water.

For another option you can mix COR with fat free Greek yoghurt if you like. I have that every night. I have also mixed performance protein with that too.

[Adam Bishop]

143.1kg

Physio session this morning treating the usual stuff. My thoracic spine is still solid AF so I’ve got a lot to work on there. T spine Hyperextensions over the foam roller multiple times a day for a while.

Great push session in the barn today.

Incline Bench Press 170×3 135x2x3
Seated BB Press w/chains 60×9 45×12
CGBP w/chains 102.5×9 82.5×12
Cable Y Raises 50 reps
Push Ups 50 reps
Skullcrushers 50 reps
Rollouts x10

[Adam Bishop]

Used correctly with a good training partner/spotter who know how much to deload the lift they are great.

They definitely have their place if used in the right situation.

As Rich has said they are hard to track so keeping forces reps to a minimum would be my choice.

[Adam Bishop]

Agree with Kuba. Look for trends not daily fluctuations which are very normal

[Adam Bishop]

Rest day today. Body is feeling pretty good. A couple of walks with the dogs to get my steps in and I’m feeling good for training tomorrow.

[Adam Bishop]

Yep no set in stone rules here.

Most will have higher carb intake on training days as it makes sense to fuel sessions plus your calorie expenditure will be higher on these days.

I have also had my higher calorie days on rest days in the past as I found I had more time to eat without training getting in the way. This was when I was pushing 8200kcal on high days though so it’s a lot of food and this approach is probably not needed for most people.

[Adam Bishop]

142.4kg

New bodyweight low, higher food day today so will probably bounce up tomorrow.

Felt a little flat today going into training but managed to grind out 3 reps on my deadlift top set which keeps me moving forward. Rest day tomorrow which is needed.

Deadlift 370×3 190x2x3 (paused deficits)
CG Pulldown 143×6 99×12
Bent over Row 152.5×6 120×10
WG Seated Row 50 reps
Upright Row 50 reps
Seated DB Curl 25×7 12.5×18

[Adam Bishop]

Push session in the barn today:

Military Press 135×3 107.5x2x3
Dips 168×9 148×11
JM Press 102.5×10 82.5×10
DB Lateral Raise 50 reps
Cable Fly 50 reps
Pressdowns 50 reps

Solid session with progression on the military press which I really wanted. A couple of technical aspects need to be addressed with my overhead pressing while I try and work on some thoracic mobility (it’s pretty much fused at the moment haha)

Big deadlifts lined up for tomorrow’s pull session

[Adam Bishop]

142.9kg

Rest day. Not much to report – decent drop in bodyweight overnight after a low day food wise.

Back in the gym tomorrow for some pressing

[Adam Bishop]

Whey protein post workout is a great option, that’s when I personally use it. The rest of the day I’m getting my protein from traditional food sources.

[Adam Bishop]

When you truly love training motivation is there more often than not.

Any days where you feel flat you just have to remind yourself of your end goal (short or long term).

Also think of it like this. Motivation and confidence have little impact on successful lifts and sessions. Commitment to each lift and session results in success. Be fully committed to your session with no outside distractions for the time you’re in the gym and you won’t get think about motivation again.

[Adam Bishop]

90mins to 3 hours

The 3 hours is for strongman events sessions where setting each event up takes way more time than actually doing the event.