[Adam Bishop]

Just back from a dog walk gone wrong where one of the dogs spooked and was chased by some other dogs. Luckily she made her way back to the car but there was some panicked speed walking going on for a while. My Achilles did not like that so double icing session tonight.

Had a pull session today in the barn which went well:

Deadlift 262.5×3 280×3 295×6
CG Pulldown 140×7 100×14
Seated Row 140×7 100×18
WG Pulldown 86x3x13 (rest pause)
EZ Thick Bar curl 55×7 42.5×11
Cable curl 26.25x3x14 (rest pause)
SL Calf Raise (left only) 5 reps every 20” x9

[Adam Bishop]

Legs session and no more box needed for squats. Felt good to freely squat again – no issues with the Achilles.

Squat 170×5 180×5 190×8
Leg Press 500×9
Leg extension 150x3x16 (rest pause)
Leg Curl 119x3x16 (rest pause)
SL calf Raise Lx3x21
SL calf Iso 3×45”

[Adam Bishop]

Is this weird sensation muscular or spinal? Any pain or discomfort running down your legs?

[Adam Bishop]

There are many ways to peak a deadlift. Far too many options to list here and even more variables to consider in choosing the right one for you.

The programme as a whole should be considered and set up to facilitate a max deadlift.

[Adam Bishop]

Pretty standard press day. Military is feeling more and more comfortable as the weeks go on. I always find that bodyweight increases really benefit my pressing most of all.

Military press 93×5 99×5 105×8
High incline DB Press 60×10 45×15
Dips +10x3x12 (rest pause)
DB Lateral Raise 17.5x3x16 (rest pause)
Pressdowns 31.5×9 19.5×20
Cable Extension 26x3x14 (rest pause)

[Adam Bishop]

This is awesome thankyou Adam ! I appreciate it, is there a way I can contact you for some 1 on 1 work ? Ie once the season is getting close ?

Of course, my email is on my IG so drop me an email in the new year. I’ll also be doing 1on1 video call consults by then so we can get you sorted.

[Adam Bishop]

Are there any good strongman movements you can do at a normal gym?(obv. Squats,deadlifts,ohp,farmerwalks etc…)Im trying to peak a little bit into strongman but i am very limited with my Equipment:(

Just focus on getting crazy strong at the basics – squat, deadlift, military press and grip.

Also I’d advise buying a sandbag for training at home. Opens the door to loading and simulating atlas stones. They are cheap and relatively floor friendly

[Adam Bishop]

Rest day spent fishing. Getting a couple of nights in on my syndicate water. Will pack up tomorrow lunch time and get home for a push session via Costco

[Adam Bishop]

Protein intake recommendations have increased over the years. I remember sitting through a lecture in uni where they said that anything over 0.5g/lb would go down the toilet (I’m sure JP remembers that one). Now with more research, recommendations are higher. I feel the 1g/lb works for most people in most situations.

[Adam Bishop]

Wednesday’s pull session

Deadlift 248×5 263×5 280×8
CG Pulldown 140×6 99×15
Seated Row 140×7 99×18
WG Pulldown 83x3x12 (rest pause)
EZ Thick Bar Curl 55×6 42.5×12
Cable curl 26.25x3x12 (rest pause)

Rattled through that session today as I was off fishing for the next couple of nights. Back to deadlifts from the floor and they feel great. Super comfortable as they should be. Bodyweight at 136.6 in the morning.

[Adam Bishop]

Also should be noted that the running distance can be increased weekly by a maximum of 200m (ie 2 more reps) for a steady progression.

[Adam Bishop]

No squad sessions atm till next April, I do a few beep tests and group fitness sessions at work here and there as well (police) – these are seperate to my running cardio sessions mentioned earlier

Wow you guys get a very generous off season in AFL!

Since you are so far away from the start of the season I wouldn’t personally move you onto a very specific programme yet.

An off season should be utilised as a period of recovery after the stresses of the competition period how ever with your return to the sport you should use it as a period of improvement.

Ask yourself what are your weaknesses currently both physical and technical. Adding in some basic jumping would also be a good idea as I imagine you haven’t done anything like that for a while and you’re probably heavier than before.

I would have your run a lower/upper/off split with some low level aerobic running starting off twice a week on the upper days. Here’s an example:

LOWER
Box jumps 5×3 (step down each rep)
Squat variation 3-5×6-12
RDL or hip hinge variation 3-5×6-12
Leg curl variation 3×8-15
Calf raise 3×15-25

UPPER (all 3-5×8-15)
Military press
Pull ups
Incline DB Press
SA DB Row
Dips
Curls

RUNNING
Skipping (jump rope) x100 jumps
SL hop and stick 3×3 each side
(Usual warm up you do for squad sessions)
Tempos 16x100m 16-20sec per 100m EMOM Style
Then finish with any personal skill work you need to do, kicking, handling etc

Hope this helps. It’s obviously very vague as I don’t know your personal training history etc. hopefully it gives you some ideas to work on over the next few months.

In January time I would be looking to move you onto a more specific programme with more plyometrics and unilateral movements such as step ups etc things when you will condition your tendons ready for the return to competition training in April.

[Adam Bishop]

I’d personally rest until symptoms subside a bit especially the headache and sore throat. The cough will most likely linger so for me I’d allow the others to go then start light training.

Keep some activity in your day while not training, as the others have said going for walks is a great idea

[Adam Bishop]

137.3 holding onto some water from the travelling.

Much needed rest day. Just had physio and massage to complete today. Back late from the airport as flight was delayed so pretty tired all day. Good nights sleep and I’ll be good to go for pulls tomorrow

[Adam Bishop]

Final day in Spain and finished up with a leg session. A lot of different kit than I’m used to so the weights were slightly irrelevant so I’ll just include the number of sets below:

Squat 160×5 185×3 205×5
Leg press 2 sets
Leg extension 3 sets
Seated leg curl 3 sets
Kneeling leg curl 2 sets
SL Calf raise 3 sets
SL calf Iso 3x10sec

Currently just waiting to get off the plane as we’ve just landed back in the UK. Late night for me but a rest day tomorrow