[Adam Bishop]

Push session at Oxygen gym Spain

Military Press 90×5 105×3 115×5
High Incline DB Press 60×6 42×15
Dips 3×20 (rest pause)
DB lateral Raises 16x3x15 (rest pause)
Pec dec 3×12
Pressdowns 3×12
OH Rope Ext 3×12

Another day done in Spain. One more to go with a morning squat session on the cards

[Adam Bishop]

Crocs for short distances (10-20min)

Hokas or wellies for the 45-60min walks with the dogs

[Adam Bishop]

Oh and what days are your squad training sessions?

[Adam Bishop]

Hi Elken

Some follow up questions from me to help with this:

1. How old are you?
2. How many years experience do you have playing AFL?
3. How many AFL team sessions do you have per week?
4. Is this an in season programme and if so what day do you play your games?

[Adam Bishop]

Pull session at Oxygen Gym in Spain.

Deadlift 310×1
HS Pulldowns 180×7 130×14
HS Iso DY Row 200×8 150×12
Pulldowns 70x3x18 (rest Pause)
Rear delt fly 3×12
Cable curl 2 sets
DB curl super set 3 sets

Well equipped gym but I made the mistake of not having any liquid chalk on me today which made gripping the bar (even with straps) difficult on the deadlifts so I pulled a single and left it there.

Push tomorrow morning

[Adam Bishop]

Rest day yesterday with a long walk along the beach front.

Just about to head into the gym to do some pull.

[Adam Bishop]

Bit of a late post. Long day. Today we travelled out to Spain for a few days for a semi holiday. Still on diet and training just in the sun. Got a legs session in before we left for the airport.

Box squat 175×3 185×3 195×6
Leg Press 475×15 475×11
Leg extensions 147.5x3x16 (rest pause)
Leg curl 112x3x15 (rest pause)
SL calf Raise Lx3x24 Rx3x25 (rest pause)

Felt strong on all movements today – great session. Managed to grind out 24 calf raises which is a big improvement. Strength deficit is reducing, I just need to focus on matching the muscle volume left to right.

Rest day tomorrow – I need it. Body is feeling it

[Adam Bishop]

Will you be doing any Giants Lives this year Adam?

Unfortunately not. My planned return competition is Britains Strongest Man in February.

Mid tendon ruptures just take a lot longer to heal than ruptures at the insertion

[Adam Bishop]

On a sponsor photo shoot today so limited on what kit I had to train on. We made it work though.

Military Press 95×3 105×3 110×6
DB Lateral Raise 25×10 20×15 15×20
Dips 3×20 (rest pause)
Cable Rear Delt Fly 3×12
Pressdowns 3 sets
Cable Fly Triple set 3 sets

Body is feeling the past few sessions now so early night for me to give me the best chance of recovering ready for tomorrow’s leg session

[Adam Bishop]

134.4kg

Pull session at physique warehouse pulling off the single block again.

Block Pulls 260×3 275×3 292×6
Hammer Strength Pulldown 182×7 150×12
Iso Lateral Row 127×10 77×16
Leverage pulldown 70x3x16 (rest pause)
DB curl super set 3×12/12
Concentration curls 3×12
SL Calf Iso 3×10”

[Adam Bishop]

Oh and 134.5kg bodyweight this morning

[Adam Bishop]

Legs session in the barn today:

Box Squat 165×5 175×5 185×8
Leg Press 450×20 450×14
Leg Extension 145x3x17 (rest pause)
Leg Curl 112x3x15 (rest pause)
SL Calf Raise Lx3x20 Rx3x25 (rest pause)

Massive improvement on the calf raise today getting 20 reps on set one. I held off the heavier isometric work as I’m at physique warehouse tomorrow where I’ll use the hammer strength seated leg press so want to really push that.

[Adam Bishop]

133.9kg

Press session in the barn today. Feeling really good at the moment. Lifts and bodyweight are progressing, enjoying training and I’m digesting food well.

Military Press 91×5 97×5 103×8
High incline DB Press 60×8 40×18
Dips 3×18 (rest pause)
Cable Lateral Raise 20x3x14 (rest pause)
Pressdowns 31.5×8 18.5×20
OH Cable Extension 25x3x15

[Adam Bishop]

Couple of options when I’ve been away.

1. Most hotels have a small fridge in them so smaller more compact Tupperware is a good choice to get more in.
2. Electric cool box. I got one of these a couple of years ago for expos etc. Can either run off 12v port or an adapter to run off the mains.
3. Cool bag/box. As Clare said, freeze a couple of meals and they will effectively act as your freezer blocks to keep it cold. I’ve even topped these up with bags of ice from the super market if needed.
4. Cook everything fresh in room. Recently did this while out in the states for 3 weeks. Took a small rice cooker and a slower cooker with me and did everything fresh each day. Packed everything away each day as hotels don’t want you cooking in the room but I just did things overnight/in the morning and then hid the appliances.
4. Buy ready cooked options from supermarkets. Did this recently in Czech. Bought rice cakes and cooked chicken for my meals.

[Adam Bishop]

Ultimately as long as there is control and a decent ROM it doesn’t matter IMO. The key is to actually do the damn thing consistently with intensity for a long period of time and you’ll develop.

Other end of the scale is weightlifters have sick legs and they (for the vast majority of their lifting) are focused on getting in and out the hole as fast as possible.

Just squat consistently with good form and you’ll be way ahead of 90% of people who “bodybuild”