[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.

[Adam Bishop]

Hi Matt

Massive apologies from me here, I missed this first time round and the tags didn’t go though to me.

It sounds like you are in great spot with a switched on physio. I cannot stress the importance of regaining your ROM especially the supination as this has a massive impact on bicep function.

I will copy and paste below the rehab plan I used and I also used it successfully with multiple other strongmen and rugby players in my previous time as a strength coach. If you have any questions please reach out to me.

[Adam Bishop]

Push session in the barn today:

Incline Bench Press 100×8
Paused Incline bench 80x2x5
Seated DB Press 40×16 30×18
JM Push Ups 1×9 1×11
Tempo Push Ups 50 reps
SA Cable Push downs 50 reps

Very straightforward session and started everything light. I always tend to undercook things post a competition and moving into a new block as it allows me reintroduce movements with ease and gives progression room as I progress through the weeks. Always better to do it this way rather than overdo it and pick up an unnecessary injury.

[Adam Bishop]

149.9kg

Pulled on the 15ft bar hummer tyre bar but with bumpers today. Actually had a lot less flex in it than I thought – felt stiffer than a deadlift bar but then again it is 32mm thick. If I were to redo this I would clip it up to move the weight further out. Worked up to 420 for a single then got on with the rest of my proper session:

Deadlift – 420×1 300×8
CG Pulldown – 2 sets
SA DB Row – 1 set
DB CSR – 50 reps
Incline DB Curl – 50 reps

[Adam Bishop]

Rest day today. Watched the rugby which was a great game. England finally getting some luck and winning a tight game.

Deadlift day tomorrow starting at the farm for something special then back to the barn for assistance work.

[Adam Bishop]

Press session in the Barn:

Military Press 80×8
Paused Military Press 65x2x5
Dips 155×8 then back off set
CGBP 100×10 80×15
DB Lateral Raise 50 reps
Pressdowns 50 reps

Nice easy start to the phase. Kept things light this week and I’ll progress the lifts quickly over the next few sessions.

[Adam Bishop]

I would try changing up your grip on your cable variations to see if that makes a difference. Switch the attachment your using and focus on your tempo. One thing that helped me on cables is to hold the lengthened stretch for a second before staring the concentric.

[Adam Bishop]

150.5kg

Starting to reduce bodyweight from today – most likely for 12 weeks. Goal is to reduce bodyfat before I push back up in prep for a big deadlift later in the year.

Calories starting out at 5500 and we’ll obviously reduce as needed. Hoping a slow controlled drop. Morning bike sessions and afternoon lifting.

Back on a two days on one day off going Squat/Press/off/deadlift/Press/off. Kicked off with an easy squat session:

Seated Leg curl x10, 20
Squat 200×8
Paused Squat 160x2x5
Back Extensions 50 reps
Leg Press 50 reps
Calf Raise 50 reps

[Adam Bishop]

Nice day spent outside today on the bank. The fish weren’t playing ball but at least the sun was out and I caught up with some friends.

Feeling ready to get back to work tomorrow.

Training and diet to follow…

[Adam Bishop]

Physio and massage sessions today. Knee has been a bit shit since the weekend so that was the focus of the treatment. Nothing to worry about just an inflamed bursa so should settle down.

I was due to have some filming to do tomorrow but it’s been cancelled so I’m super excited to be off fishing tomorrow. Just a day session which makes things easier kit wise. Early start so off to bed.

[Adam Bishop]

Chilled out today and did very little. Got my programme planned for the bulk of this year now that WSM is off the cards for 2025.

I feel it will be a blessing as it gives me a full proper run at the Deadlift champs later in the year. WR anyone?

[Adam Bishop]

Rest day today. Got home last night after midnight. Body pretty beaten up but otherwise feeling ok.

Going to have a couple of days off to get myself together, also took a chunk out of my hand on the farmers which needs to heal up before I grip stuff again.

[Adam Bishop]

Unfortunately tonight was not my night. My body was willing and felt strong but after the 3rd event my mind had a wobble and broke. Not sure what happened to be honest. I’ve never had anything like it at a show before but I think the occasion got to me, I heaped a load of pressure on myself and my mind broke.

I will speak to my sport psychologist and we will find the issue and fix it.

Great performances on the deadlift ladder (crazy easy) and the medley so always some positives to find.

On my way home now for a mental reset.

[Adam Bishop]

Made it up to Sheffield and checked into the hotel. Tv and social media interviews done followed by athletes rules meeting.

Headed out to have a meal out in town in the evening. Just wanted to escape the hotel for a bit. Staying nice and relaxed until it kicks off tomorrow.