[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.

[Adam Bishop]

Didn’t feel fantastic today due to less sleep than normal but got in the gym and got it done. As usual once you get in there and start training everything feels better.

Seated Box Jumps 3×5
Deadlift 330×8
CG Pulldown 125.5×10 88.5×14
SA DB Row 90×10
WG Seatet cable row 50 reps
Incline DB Curl 20×10 12.5×15
Calf raise (off block) 50 reps

[Adam Bishop]

If my focus was hypertrophy I wouldn’t use any movement or equipment that took away the eccentric portion of the lift

[Adam Bishop]

From my experience I feel that DB lateral raises are best performed under control as they are more of an isolation exercise.

Standardised form is always needed if looking to progress them.

For me higher rep ranges work better on DB raises.

[Adam Bishop]

Rest day today

Late evening spent at a charity rugby dinner. Loads of money raised for a great charity. On the way home now so super late night for me but it happens. Great night with friends.

Deadlifts tomorrow

[Adam Bishop]

Pressing session in the barn today so a slight change of movement as I don’t have a smith in there.

Military Press 110×8 87.5x2x5 (paused)
Dips 156×8 146×12
JM Push Ups 1×13 1×17
DB Lateral Raise 50 reps
Cable Pressdowns 50 reps

Solid session today. Also had physio this morning working on my knee, Achilles and tricep and massage in the afternoon working on my quads, adductors and calves.

Rest day tomorrow

[Adam Bishop]

146.4kg

Rest day. Travelled back home to see my folks as it’s my dad’s birthday so I had lunch with them along with a full circle trip of the m25 – lovely.

Physio, massage and a push session lined up for tomorrow

[Adam Bishop]

Write down what your goals are for the day. At the end of each day go down the list and see if you achieved them or not. If you did then great,
If you missed some ask yourself why you didn’t achieve them.

It’s really that simple. It can look however you like and it’s important that your goals are achievable for you and your situation.