[Adam Bishop]

Back home after my trip up north to catch up with people and do some training.

Got my deadlift session done today:

Deadlift 310x5x5
CG Pulldowns 150x5x5
Chest supported DB Row 35x5x5

Deads moved really well today. Looking forward to pushing a rep set in the next phase. All in all a successful trip, rest day tomorrow

[Adam Bishop]

Up north for my press session today. Solid enough. Only had Dumbbells up to 50kg so as I was supposed to be doing 52.5s today I added an extra rep on the seated presses. They also felt super easy so did some more reps on my final set.

Incline bench press 145x5x5
Seated DB Press 50x4x6 then 50×16
Pressdowns 30x5x5
Overhead rope extensions 3×12-15

[Adam Bishop]

Long old day today on the road.

Up in the midlands for an IVECO awards evening. Doing an appearance and handing out some awards. A lot of fun but a long evening so I’m off to bed now before I head up north for some proper training tomorrow and Saturday

[Adam Bishop]

No training today but it was hardly a rest day.

Internet dropped so had the technician round to fix that, various trips to the post office to get certain items posted and 13 big boxes of wedding presents all turned up at once. First world problems I know but I struggle with stuff that is out of my normal routine and not pre planned.

Travelling up to the midlands for an awards ceremony tomorrow so food needs to be prepped in the morning.

[Adam Bishop]

Yep a slow process of elimination will be the best way here.

Strip out the usual suspects first and go from there.

Failing that the more expensive but faster route would be a good allergy/intolerance blood test.

[Adam Bishop]

Had a morning physio session mobilising my hips and treating my pec, TfL and tricep. Then it was back to the barn for squats.

Squat 205x5x5
Seated leg curls 130x5x5
Back ext w/ atlas stone 3×5

Finished up the day with some more soft tissue work in the evening. A couple of rest days to come which are welcomed.

[Adam Bishop]

Rod rattled off at 05:30 this morning and resulted with a 23lber on the bank so happy days.

Packed up soon after and back home for my press session.

Unstable military press w/bands 4×6
Military press 112.5x5x5
Incline DB Press 65x5x5
Dips +15x5x5
Overhead rope ext 3xreps
SA Axle overhead holds 3×3/5sec

Great session today and I managed to get over the farm and finish the work on the container so it’s ready to get the mats and stones on next week.

[Adam Bishop]

A much needed rest day today.

Body is feeling a little bit more beat up that usual with the training and graft yesterday.

Got out for a long walk today with the dogs then it was straight off to the lake for an overnight fishing session. Only got till 09:30 tomorrow morning before I need to get back home so hopefully I can steal a bite tonight.

[Adam Bishop]

Got my deadlifts done this morning before heading off to the farm for more stone container boarding work:

Stiff bar deadlifts 250x5x10
CG a Pulldowns 123x5x10
High incline CSR 25x5x10
Seated DB Curl 25x5x10

Nearly finished with the container and then we can get the stones in a nice dust free environment.

[Adam Bishop]

Pressing session in the Barn home gym today.

Unstable Military press w/ bands 4×6
Incline Bench Press 120x5x10
Seated DB Press 45x5x10
Pressdowns 24x5x10
SA Axle Overhead holds 3×3/5sec

A couple of new additions this week to help with my overhead strength and lockout especially for the occurrence of circus DB press.

The unstable military press was drilled to focus on me keeping my scapular down and to take the trap out of the overhead press. The SA axle holds were a good addition to focus on a strong lockout position for circus DB.

[Adam Bishop]

Another rest day for me. Got all my food prepped for tomorrow and today obviously.

I’ve recently put in some low level grip work every day. Grip so one of those things that needs to be trained daily to get serious improvements IMO. Plenty of crushing and extensor exercises each morning is doing the job for me so far.

[Adam Bishop]

Rest day for – had a proper lazy day.

Got my food prepped, ate my meals, got some short walks done and got some admin done on the laptop.

Nothing else to report.

[Adam Bishop]

Great advice from the guys above but I thought I’d offer you another option.

Upper lower split rotating between the two. This may give your spinal injury a little more time to recover between sessions vs a 3 per week total body especially as the larger stimulus of the lowerbody work will be more stressful on your injury i would imagine.

Obviously week one would be upper/lower/upper then week two would be lower/upper/lower and so on.

Which ever split you choose exercise selection will be key in avoiding injury site irritation and rehab promotion.

[Adam Bishop]

Yep another vote for eating for maintenance and keeping some carbs in there.

Keep nice and active and work around the rib injury avoiding anything that could hinder its healing.

There is always something you could be doing in the gym. Find the best cardio options for you and keep your general fitness up.

[Adam Bishop]

Kicked off the day with grip work and some bag conditioning work. Worked through my grippers for warm up then some thumbless dead hangs, rolling thunder pick ups and behind the back barbell holds before doing a 10min EMOM of double sandbag pick ups. Forearms and hands were fried after that.

Squat session went well in the afternoon.

Squats 165x5x10
Seated leg curl 105x5x10
Back Extension w/ atlas stone 3×10
BB curl 52.5x5x10

Had massage in the evening mainly focused on my IT bands, pecs and triceps. Ready for a rest day now.