[Adam Bishop]

Rest day for me and the beginning of a week off training.

Had a week holiday fishing in France booked for a while and it was always the plan to train hard and heavy to the point where a week off would be beneficial.

I’ll still be doing my calf work while away but no other training. Early morning crossing for us so heading off to Dover this evening and driving through the night

[Adam Bishop]

Option 1 is 3 work sets
Option 2 is 2 work sets

That’s a big difference

[Adam Bishop]

Hi Tobi. Not sure I understand what you are asking here.

Try and rephrase your question as it’s confusing as hell.

[Adam Bishop]

Change of scenery today so I headed over to Athlete Movement for my legs session.

Squat 175×5 187.5×5 200×8
SL Leg Press x7
Leg Press x25
Leg Extension 3×18 (rest pause)
SL Calf Raise 7 sets of 6 reps off a rolling 20”

Then back home to do my leg curls as the seated leg curl was broken at the gym.

Moved over to SL leg press so that I don’t have to load so many plates onto the leg press. Mainly a ploy for when I’m in the barn as it’s tight in there which makes putting plates on and off interesting. Back off set was the same load but with both legs. This will also make it easier to test my peak isometric calf strength on the leg press when it’s not loaded up above 500. All makes sense in my head anyway.

Weighed in at 137.9kg this morning so another week with a kilo gained. Things are progressing well.

[Adam Bishop]

Push session in the barn:

Military press 95×5 100×5 107.5×8
Dips +15x4x15 (rest pause)
DB Lateral Raise 17.5x3x20 (rest pause)
Pressdowns 33×8 22.5×19
Alt Arm cable Ext 3×12

[Adam Bishop]

Yes deadlift variations would be your best option – conventional, SLDL or RDL.

Bent over barbell rows are another option.

Personally I’m a fan of conventional deadlifts and I’m yet to see something with a big deadlift who lacks decent erectors

[Adam Bishop]

Rest day today.

Had physio this morning where we measured my calf endurance on the SL calf Raise (L19 R25) Followed that up with some prowler pushes that will be included twice a week now.

Some great progress.

[Adam Bishop]

First thing to check or me is hydration status. Are you still drinking enough and are you getting enough electrolytes to replace those being lost through sweating?

Do you put salt on your food or have you been restricting it?

Are you also getting enough potassium and magnesium from your diet?

Plenty of guys and girls on here who have more experience with Clen than me to weigh in on that for you, but the above is what I’d be checking first.

[Adam Bishop]

Always best to make and plan and stick to a plan IMO. We’re looking at the long term picture in terms of progression here, not a snap shot of how you feel day to day.

Rest and be fresh for upper the next day.

[Adam Bishop]

Good pull session at physique warehouse gym today. Deadlifts felt really strong and moved a lot quicker than my last session. We are seeing some progress. Bodyweight at 138.1kg this morning

Deadlift 250×5 265×5 283×8
Hammer Strength Pulldown 184×7 154×10
Iso lateral row 125×12 75×16
Leverage pulldown 85x3x12 (rest pause)
Reverse pec dec 3×12
Cable curl triple set 3×10/10/10

[Adam Bishop]

It depends on the individual. I’ve recently been running three days on one day off and been squatting, military pressing and deadlifting on those days which has been aggressive to say the least. It has to be said the loads are sub max for me so that has been possible – now that the loads are progressing I’ve moved to 2 days on one day off.

Basically what I’m saying is there are no rules. Try it for yourself and your body will let you know pretty fast what I can and cannot handle.

[Adam Bishop]

Yeah I prep my cream of rice the night before and keep it in the fridge as I prefer it cold.

[Adam Bishop]

Great squat session today. Things are picking up weight wise now and it feels good.

Squat 175×5 195×3 215×5
Leg Press 505×12
Leg Ext 155x3x18 (rest pause)
Leg curl 120x3x14 (rest pause)
SL Calf Raise 5 reps, rolling 20” rest, x12

Tough seeing all the results coming in from the vegas comp this weekend. I really wise I was there as planned but it’s given me an internal fire to ensure I’m there and pulling something massive in 2025. I’ve not maxed my deadlift since 2021 when I pulled 454kg and I know how much I’ve progressed since then. Big raw pull in 2025

[Adam Bishop]

Rest day today. Made good use of it and got all my meals cooked up ready for the next 4 days.

Back in the gym tomorrow for legs

[Adam Bishop]

And no you will notice you have some flat DB press in the upper strength session so hit all the incline sets on that Monday session