[Adam Bishop]

Final deload session done. Proper looking forward to shifting some proper weight tomorrow in events.

Deadlift (ladder style): 170×5 220×5 245×5
Block pulls 13”: 245x3x5
Hack squats: 250×10

Got my evening walk done and now it’s time to get to sleep.

[Adam Bishop]

Second rest day today. Woke up and my body felt a lot better. I’m proper getting impatient to lift something heavy but I’ve got to complete this deload week as it’s needed for the long term success of this programme.

Dropped the stones off at the farm today. Had to brake pretty hard on the way there and I thought 400 kg of stones might end up in the cab next to me. That one would be tough to explain to the insurance people.

Just got in from my evening walk, had my last meal and I’m off to bed.

[Adam Bishop]

Went off to pick up some big rocks today so I have have my own set of carry stones much like the dinnie or nicol stones. Think I’m going to call them Bish’s Bollocks.

After a bit of searching (fortunately with some heavy machinery) we managed to find 124 and 140kg stones that I’ll attach the rings to and a 109kg stone that I also had as either a spare or to use as a pressing stone in the future.

No other training to report today.

[Adam Bishop]

I’ve just started to get into strongman and hoping to do first timers either this year or next year. Any advice on a good training split and diet set up please

Hi Becky

Awesome to hear! Do you have people that are training strongman at your gym already? If so learn as much from them as you can.

Your training split is dictated my numerous factors such as training age, time available, comp events, weaknesses etc so it’s tough to give you a “best training split”.

Most people starting out in strongman tend to train 4 times a week and go:
Squat including lower, pressing, deadlift and pull, events training.

This tends to cover most things tbh.

[Adam Bishop]

Is this the only time you’re experiencing the foot cramps?

Hey Michaela thanks for the reply.

Yeah this is the only time I get foot cramps. It’s only on pendulum squats and sometimes calves. Nothing on RDLs, leg press, bb rows. [/quote]
I’m tempted to say it’s where you have to limit your feet sliding. I think you’re actively trying to grip with your feet on the calf raise and pendulum due to its angled foot plate.

As the guys have stated there are some good show options. I’ll also throw into the ring using a pair of grip socks. I wear them for my deadlift sessions to give me a solid footing. They could give you a more solid base to lift from.

[Adam Bishop]

Surprisingly I woke up feeling pretty sore after yesterday’s lighter session. Hips and hamstrings were sore for some reason.

Got a walk done at lunchtime and in the evening to get my cardio done. Events training was at the farm and still deloaded

Yoke – 280x3x20m
Nicol stones – 2x20m
Arm over arm – 3x15m
Stones – 180×3

Post training I had some soft tissue work done mainly on my back and hamstrings.

[Adam Bishop]

In the gym for a deload session. Training on my own so I didn’t even try to set up the Viking press as she’s a heavy old girl to get set on your own. Did barbell push press instead and focused on really nailing my leg drive which has been lacking in previous sessions imo.

Circus BB Press 65×5 80×5 100×5
Push press 80×5 100×5 120×5
Seated DB Press 3×20
Incline DB Press 3×20
Front/side/rear Delt raise 3×10/10/10

Evening trip to Costco to stock up on the essentials (and a big old platter of sushi as a treat) then just got in from a 45min walk to keep my movement at the right amount. Feeling really good at the moment.

[Adam Bishop]

Not much to report for today. Had a slow morning getting some meals cooked for the next couple of days then it was out for a walk with the dogs at lunchtime.

Chilled afternoon before another 40min walk in the rain this evening. Now off to bed and ready for a deload week kicking off tomorrow

[Adam Bishop]

Hi Nick

Some things that could give some short term improvements on pain for you:

Reduce inflammation via products such as cure coming and join in

Soft tissue work daily but especially prior to training. Either rolling your forearm on a golf or lax ball on a table or I liked to use the collar of a barbell in a rack

Sometimes compressing the point of pain with a compression cuff alleviates symptoms and allow you to train.

[Adam Bishop]

Finishing up a heavy training week down at the farm.

Frame carry – 320x3x20m
Nicol stones carry – 2x20m
Sandbag steeplechase – 100kg bags
Atlas Stones – up to a run of 100-180kg

Body is feeling this weeks training. Time for a rest day tomorrow then I go into my deload week on Monday.

[Adam Bishop]

Deadlift session at the Physique Warehouse gym.

Deadlift (ladder style): 385×1
Block pulls (13”): 420×1
Hack Squats: 200×20
Sandbag conditioning: 10m carry and sprint back x10 EMOM

Moved the block pull height down to 13” to work on where in weakest in the pull. Aim was to work up to a heavy single today so I have something to base my numbers off in the coming weeks.

Bag conditioning was feeling faster and fitter so happy days. Events at the farm tomorrow

[Adam Bishop]

Interesting results doing the isometric testing today.

We set up the force plates and took isometric pull measurements from 4 different heights of the deadlift. Interestingly I produce more force off the floor than at around knee height. Then above the knee I’m producing significantly more force (over 6000N).

We also repeated the lowest pull (just under standard bar height) in the deadlift suit and even with the fatigue it gave me an extra 600N of force. Something to play with in coming weeks.

Short term I’ll be focusing on setting my block pulls to 13inch height to shall put that curve a little and develop some force in the portion of the lift I struggle on.

[Adam Bishop]

Wednesday update.

Rest day for me so got two walks in totalling around 10,000 steps.

Also had a seminar talk to do today discussing injury in strongman and then a quick deadlift practical with the students. It’s been a while since I’ve done one of these and I enjoyed it.

I’m heading back into the Quins gym today (Thursday) to work with my mates on some strength profiling for the deadlift. Looking forward to sharing the results with you all.

[Adam Bishop]

Physio treatment this morning then an afternoon events session at the farm:

Yoke – 360x20m (2 sets)
Nicol stone carry – 2x20m
Arm over arm – 3x15m
Atlas stones – up to 210×2

Yoke was feeling smooth and fast. Managed the 20m run in sub 9sec which is shifting. Thumbs survived the stone carry and the arm over arm was smooth. Need to progress this outside and on a truck as soon as we have a run of decent weather. 210 stone double was feeling easy.

Finished the day with sports massage and a 2 mile walk.

[Adam Bishop]

Solid press session in the barn today. Still playing around with the weight on the Viking press as there’s some maths involved with figuring out weight in the hands.

Circus BB Press – 155×1
Viking press – 185×10
Seated DB Press – 3×20
Incline DB Press – 3×20

Also got my morning and evening walks done and now it’s time for one more meal and then off to bed. Heavier events to come tomorrow.