[Adam Bishop]

You’re making progress – crack on.

As soon as that changes, stop and reevaluate

[Adam Bishop]

Push session at physique warehouse today:

Military press 95×5 102.5×5 110×8
Atlantis incline Press 200×10 120×10,8,6,4,2
Prime CG Bench Press 120×8 60×10,5,3,1,1,1
DB Delt triple set – 2 sets
DB Fly super set – 3 sets
Tricep extension triple set – 3 sets

Really good session today. Third training day in a row so I’m ready for a rest tomorrow.

[Adam Bishop]

Up early today and over to the farm for my introduction back to some strongman movements. Straight back on the yoke for 8 runs of 20m with 80kg – super light and a slow pace. Felt great. Followed this up with some prowler pushing (6x15m).

Physio session followed this up with the Achilles looking good in all aspects. Happy days.

Back home for a couple of meals then in the gym for my pull session:

Deadlift 253×5 270×5 287.5×8
CG Pulldowns 143.5×7 106×12
Seated cable row 143.5×7 106×13
UHG Pulldowns 59x3x14 (rest pause)
EZ thick bar curls 57.5×6 30×10,8,6,4,2
DB Curl 3×15
Cable crunch 2×20

Finished up the day with some soft tissue work and 30mins in the hot tub.

[Adam Bishop]

Got over to the farm today to give it a sort and a tidy. Moved new some atlas stones that have been sitting on a pallet since April into the container and cleared the space ready for tomorrow morning when I get under a yoke again for the first time since WSM. Looking forward to it. Legs session at the barn in the afternoon:

Squat 175×5 200×3 225×5
SL Leg Press 200×10 200×28 (DL)
Leg Extension 152.5x3x17 (rest pause)
Seated Leg Curl 121.25x3x11 (rest pause)
SL Calf Iso (45deg leg press) 200x3x5”
SL Calf Raise 6×7 (rolling 25”)
Hanging leg raises 2×15

[Adam Bishop]

Apologies for the delayed post – it was the wife’s birthday yesterday which turned into a birth weekend so big party last night and a brunch today got in the way of my update. Trained yesterday morning and had a good press session:

Military press 95×5 107.5×3 120×5
Dips +25×13 BWx15
Machine JM Press 60×6 40×10
DB Lateral Raise 20x3x16 (rest pause)
Tempo push ups 3×16 (rest pause)
Band Pressdowns 3×16 (rest pause)
Rollouts 2×10

Rest day today and then back in the gym tomorrow for legs.

[Adam Bishop]

Yep of course you can. I train in a home gym for the vast majority of my sessions. Build it around the basics of a really good power rack, free weights and an adjustable bench then add in any other bits you want.

[Adam Bishop]

I usually don’t change anything for a single bad nights sleep, just crank up the heavier metal.

If I’ve had a run of bad sleep and I feel proper fucked then yes I will bring forward a rest day. I have had to do that this week.

[Adam Bishop]

Woke up feeling better today. 139.9 morning weight once again. Into the gym for pull.

Deadlift 250×5 282.5×3 315×5
SA DB Row 45×15 25×21
Underhand Grip Seated Row 79×10 45×10,8,6,4,2 (rest pause)
High In line DB CSR 20x3x18 (rest pause)
Cable curls 3×10
DB Curl Triple 3×10/10/10

[Adam Bishop]

I’ve just gone through the exact same thing recently. No problem with oats in smaller amounts but as soon as we pushed them up above 150g I get the same painful bloating. Literally had zero issues for 14 weeks with smaller portions then we pushed them up and boom it affected me.

Now I just go with cream of rice as I digest it perfectly and I can mix up my flavours loads.

[Adam Bishop]

Woke up feeling proper proper fucked today. Not the best nights sleep and my body told me to rest.

No big issue for me, moved my rest day to today and I’ll pull tomorrow.

Stayed active. Loads of steps done around Costco and Lidl getting some food and around B&Q buying man stuff. Finished the evening wallowing in the hot tub

[Adam Bishop]

It depends.

In the following days post injury I would not want to ice the area and reduce inflammation as it it part of the healing process.

Where I would use icing is to reduce inflammation that is impeding training.

For example. I did not ice my Achilles post injury or surgery. Once I started walking around on it and training it I did reduce inflammation with Ice in order to be able to train on it again.

I would also say that icing works best with joints and tendons. Muscle tears do not require icing IMO – movement is better option.

[Adam Bishop]

Morning bodyweight 139.9

Legs session at Physique Warehouse today:

Squat 190×3 200×3 210×6
Hack squat 200×10 120×10,8,6,4,2 (rest pause)
Prone leg curl 75×10 50×15
SL Calf Iso on HS hip press 150×10”
SL Calf Raise 6×6 (rolling 20” cluster set)

Feeling proper mashed after the hack squats today. Cybex hacks are awesome the refurbished one at PW is extremely good with knurled handles and a super smooth action. Bodyweight up again which is great. Back in the barn tomorrow for some pull

[Adam Bishop]

Barbell versions of those three lifts.

[Adam Bishop]

Rest day.

Body is feeling the last couple of days training. Had physio this morning and the Achilles is looking good. I’ll add in some light strongman events next week.

Sports massage in the afternoon working on my quads and lats.
Dog walk in the evening.

Legs session tomorrow

[Adam Bishop]

Remember why you want to train.

Think back to when you started training and focus on that. There must be a reason you went to the gym in the first place. Was it to look better, be healthier, get stronger? Whatever it was focus on that.

Then don’t try and jump back in fully straight away. First step is just to get back in there and train consistently. Just focus on the day to day and getting a little better each session – the bigger picture will reveal itself as all these little wins build up. Once you do that then you can worry about the diet and other stuff.

Don’t put so much pressure on yourself. I assume this is not your job so it should be fun. Sometimes being overly focused on something can suck the enjoyment out of it. Find a style of training you enjoy and run with it.