[Adam Bishop]

Rest Day.

Back and hips a little beat up after yesterday’s deadlifts. Food is a little bit of a struggle in the ongoing heat but still managing to get the meals in as planned.

Earlier start tomorrow for physio before I present an online seminar.

[Adam Bishop]

Friday session.

Headed over to train with a mate of mine in His home gym. Very straightforward session for me:

Incline Bench Press 3 sets
Incline DB Fly 2 sets
Cable fly 1 set
Seated DB Curl 2 sets
EZ Bar Curl 2 sets
SA Cable Curl 1 set

Back in my gym today for deadlifts off the blocks

[Adam Bishop]

Rest day.

Knee still sore so did some icing and put some tb500 and bpc157 into it to help with the inflammation. Finished the day feeling much better.

Struggle keeping hydrated today in the heat. 150kg plus in hot weather is not the one.

[Adam Bishop]

Lower session at Physique Warehouse today. Left knee is a bit of a mess today with some inflammation and tendon pain so had to take things easy and go with slower tempo, higher reps and lower weight. I’ll get this settled down in the coming days and be ready to push legs again next week.

Leg Extensions 3 sets
Hack squat 3 sets
Leg press 3 sets
Seated Leg curl 3 sets
45deg back ext 3 sets
Calf raise 3 sets

[Adam Bishop]

153.1kg

Bodyweight moving up again. Ended up taking Monday as a rest day and shifting training back to today. Shoulders and triceps in the barn:

Seated DB Press 3 sets
DB Lateral raise 3 sets
Cable face pulls 3 sets
Pressdowns 3 sets
Skullcrushers 3 sets
Cable Extensions 3 sets

[Adam Bishop]

Back home today and chilled. Got some of my fishing reels serviced and respooled with new line and new line clips.

Early night now and back in the gym tomorrow for a light shoulders and triceps session.

[Adam Bishop]

Here’s a simple rehab plan I’ve used with countless strongmen, rugby players and MMA athletes. Hopefully it will give you some targets, goals and a timeframe to work to.

BICEP REHAB

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
You should have full supination and extension at this point. Commenced non-direct loading of injured side. No direct bicep work but some light pressing and rows. Continued lowerbody training in addition to contralateral work.

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 much 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 independently until the injured side was with in 95% of the non-injured side. Key is to keep with the supination range of motion work during this period.

You may well progress this a lot faster. You will have previous strength data from your log books and you know how to train muscles with frequency unlike my rugby and strongman guys and girls.

Weeks 10-12
Back to “normal” gym training.

Weeks 13-16
Back to full unrestricted training.

[Adam Bishop]

Hi R how are you getting on with this?

Any update on the process?

Hey mate sorry for the delay. just like that consultation and surgery all done. It was a complete tear.
In terms of recovery i’m just training legs x 3 a week and light physio on the upper body.
How much bpc + tbh500 would you recommend? Currently taking 6iu GH as well[/quote]
Excellent news! Road to recovery is well on the way.

I agree with Clare’s recommendations for the peptides.

I’d also recommend collagen supplementation if you don’t already. 20g daily is a good starting point.

Training wise I’d also keep training your non injured side with single arm movements low reps (I preferred 4 sets of 6 reps on a couple of multi joint movements). This will maintain your muscle mass on you non injured side, may have a cross over effect and help retaining muscle on your injured side but more importantly it will give you some strength data to work to when you are able to recommence loading.

[Adam Bishop]

Strongman Classic at the Royal Albert Hall.

Got paid and didn’t get hurt – great success. This was always going to be a chilled comp for me as I have my training set on the deadlift champs in 9 weeks.

Amazing atmosphere as always and an exciting show. On the train home now, back in the gym tomorrow.

One for the road in September

[Adam Bishop]

Made the trip up to Kensington and the comp hotel. Pretty straightforward train journey in, first time I’ve got the train to a competition haha.

Athlete meeting all done and good to catch up with the guys competing tomorrow.

[Adam Bishop]

Walk before or after meals
Watch tv while eating
Prepare food fresh where possible
Season and flavour your food
Choose easily digestible food sources

[Adam Bishop]

151.0kg

Kit bag all packed for the strongman classic this weekend. Head to the hotel tomorrow afternoon for interviews and athlete meeting then the comp at the Royal Albert Hall is on Saturday evening

[Adam Bishop]

Pretty chilled day today. Got some food cooked and headed over to the farm to grab my tacky for the weekend. Will get my kit bag packed tomorrow.

[Adam Bishop]

Hi R how are you getting on with this?

Any update on the process?

[Adam Bishop]

Spent the day up at RTX (commercial transport expo) with Iveco. Did a truck pull demo which was a super easy pull. Other than that just some meet a greet and social media bits filmed.