[Adam Bishop]

Great day today. Couple of check in’s health wise with BP at 122/76 and fasted BG at 4.6 this morning.

Hill sprints first thing on a new slightly less steep hill which was much better underfoot. Did 6x50m with walk back recovery. Then in the barn in the afternoon for my deadlift session:

Block pulls 305×3 325×3 345×6
SLDL 230x5x10
Bulgarian split squats 5×10
SL Calf Raise 5×10
BB Curl 5×10

[Adam Bishop]

Rest day. 20mins stairs done this morning then watched the rugby this afternoon.

Hot tub and evening walk done and now time to get some sleep before deadlifts tomorrow.

[Adam Bishop]

146.3kg

Morning session at the farm increasing the weight on the yoke runs and increasing the volume on the sandbag work:

Yoke 280x3x20m
Sandbag 4×2

Then back home for a couple of meals and into the gym this evening for my press session:

Military Press 100×3 110×3 115×6
Military Press 77.5x5x10
CG Pulldowns 5×10
Pressdowns 5×10
DB Reverse flys 5×10

[Adam Bishop]

Finished up at the lake early this morning and headed over to Physique warehouse gym for my squat session. Everything moved well but my TFL is starting to show signs of unhappiness so I need to keep an eye on that and be on my prep work over the coming weeks.

Squat 235×3 250×3 263×8

Squat 175x5x10

Seated leg curl 5×10

SL Calf raise 5×10

Incline DB curl 5×10

[Adam Bishop]

Morning Adam,

Scrolling back and reading through your diet, noting the higher food on NTDs – I’ve always read that the food you eat on ‘game day’s or training days’ doesn’t really count towards performance – it’s what you eat the day before?

Given your experience as a pro coach and pro strongman – do you think more people would benefit from higher cals on NTDs for recover and to fuel their workouts the following day?

Keen to hear your thoughts.

Enjoying the log.

Matt

Hi Matt. The difference here is that my food is relatively high on Both TD and NTD. If I was dieting hard then having more calories on my TD would make total sense. Furthermore with a higher food day which is usually 6-8k kcal for me depending on the time of year, it’s much easier for me to eat that food on days that I am not training and have more time to eat.

In regards to your question regarding athletic performance – it depends on energy expenditure and the athletes goal. For the vast majority of athletes having higher food days on their training days makes more sense.

[Adam Bishop]

Rest day today spent at the lake fishing. Doing the night here too then heading straight to the gym for my squat session tomorrow morning.

[Adam Bishop]

Heavy rows. Barbell bent over rows, TBar, SA DB rows all the good stuff that is hard to do.

Any decent machines or cables you can load effectively.

The vast majority of my back work now is cable based (Pulldowns and seated rows) as I’m doing a lot of deadlifts but when the deadlift volume is lower I like single arm dumbbell and bent over rows.

[Adam Bishop]

Rest day.

Got my daily steps done and did 20mins on the stairmaster.

Also saw my physio today for our weekly session as I’m training on Friday when I usually see him.

[Adam Bishop]

147.0kg

Another double training day to finish another training week. Started with a couple of events in the barn then incline bench press in the afternoon once again in the barn:

Circus DB 80x8x1
Stone of steel complex 90x8x1

Then the afternoon push session:

Incline Bench Press 142.5×5 152.5 162.5×6
Incline Bench Press 115x5x10
Seated Cable Row 5×10
EZ Bar extension 5×10
Cable Rear Delt 5×10

[Adam Bishop]

Hill sprints this morning – repeat of Fridays session with 5 reps. Then an afternoon deadlift session in the barn. Pulled on my super stiff IPF spec bar and it’s much tougher. I laugh when I see people say that they are using a stiff bar when it’s a Texas power bar or the like. A 29mm IPF spec bar is another animal. Still working off the low blocks from a height that historically worse for me but the pulls are feeling very strong at the moment especially the lockout. No leg extension in the barn so swapped in for Bulgarian split squats.

Block pulls 287.5×5 305×5 325×8
SLDL 230x5x10
Bulgarian split squats 5×10
SL Calf Raise 5×10
BB curls 5×10

[Adam Bishop]

Rest day today.

Got some proper DOMS today which is a good feeling. Had a sort out in the gym and got the kit ready for tomorrow’s deadlifts.

Hills in the morning first

[Adam Bishop]

147.0kg

Another double day. Down at the farm first then in the gym at home this afternoon. Progress across the board and I’m most happy with how my shoulders have been feeling overhead. Turns out squatting on a 7ft bar and really forcing that mobility to get in there has done more than all the other mobility work I’ve been doing. Thinking about it makes a lot of sense to me. A lot of strongmen move to using an 8ft squat bar or SSB and their overhead ROM suffers. I’ll be keeping standard bar squats in long term now and staying away from my comfy 8ft squat bar.

Events at farm:
Yoke 240x4x20m
Sandbag conditioning 3x2x20/20/20m

Press in Barn:
Military Press 97.5×5 102.5×5 110×8
Military press 77.5x5x10
CG Pulldown 5×10
Incline DB Curl 5×10
DB Rear delt fly 5×10

[Adam Bishop]

Double training day. Started will hill sprints starting off with low volume. 5x50m with walk back recovery. I need to refind my former athleticism so brought in the hill sprints instead of the bike. First session in the pissing rain as well.

Then afternoon session in the barn for squats:

Squat 220×5 235×5 250×10
Squat 175x5x10
Seated leg curl 5×10
SL Calf Raise 5×10

[Adam Bishop]

Rest day. Got lots done today including a big food shop and cooking up a load of turkey and beef burgers on the grill.

Another double training day tomorrow.

[Adam Bishop]

Yep don’t wear a belt for atlas stones. Your spine needs to flex and extend and the belt gets in the way.