[Adam Bishop]

Rest day. Off up to Yorkshire tomorrow to train on the comp kit before BSM so today was spent prepping meals and sorting kit out for the trip up. Going up and back in the day so an early start in the morning but hopefully should miss the traffic.

[Adam Bishop]

To echo the guys above if you do have sleep apnea getting a CPAP will have a massive impact on your blood pressure. If you’re falling asleep regularly during the day then it’s sounds like sleep apnea to me.

Love heart is also a great product for managing blood pressure as ensuring you have enough omega 369 fish oils in your diet.

Magnesium supplementation can also bring down your BP among a vast array of other benefits.

Finally proper hydration and daily cardio will probably have the biggest impact.

[Adam Bishop]

Not the best nights sleep last night but got on with it as I had to get my deadlift session done today. Ended up being a super easy straight forward session. Bar moved really well on the pulls and deadlift strength is at peak levels again.

Axle deadlift 340×8

Leg extension 2×20

SL Calf Raise 2×20

Cable Curl 2×20

[Adam Bishop]

Yep as the guys have said avoid lumbar rounding and learn to brace hard for the lift.

Lower the weight and maintain that form. Film your sets from the side to review form if needed.

[Adam Bishop]

Rest day. Massage in the afternoon hammering the usual problem areas (quads, IT bands, forearms) then a pretty chilled day.

Deadlifts tomorrow over at physique warehouse gym.

[Adam Bishop]

Physio season this morning treating my Achilles and tricep tendons. Then headed over to Athlete movement for my pressing medley and upper session. Everything went to plan, still a little tentative on the 100kg DB but I can sort that in the coming weeks. Completed the medley at 90% comp weight taking it easy and nailing each reps. I can push the pace a little in the coming weeks.

Circus BB 155×1

Circus DB 100×1

Circus medley 90/155/90/155/90

Incline Bench 125×5 132.5×5 142.5×8 120×8 100×12

Seated row 2 sets

Pressdowns 2 sets

DB Rev Fly 2×20

DB Lateral raise 2×20

[Adam Bishop]

It’s not a warm up approach I would personally use. I would save energy for a heavier top set in the lower rep ranges then do the higher rep, lower weight as a back off set.

Personally I only have a structured warm up for my first exercise and I usually do 12 reps, 8 reps, 4 reps going up in weight then any further jumps are done in singles (my jumps are usually 50kg on squats and deadlifts. Then I can usually jump straight to a work set of subsequent movements or do only one warm up set if really needed.

You can save time by sticking to a strict rest period on your warm up sets something I don’t see many people doing due to getting distracted by their phones or other people in the gym.

[Adam Bishop]

Rest day. Couple of dog walks, watched some rugby and cooked some meals.

Physio in the morning followed by pressing/upper session

[Adam Bishop]

Double training day today. Events in the morning then lower in the evening. Still reduced the volume a little to ensure I can recover from it ready to go fully on Monday. Much better weather for yoke and bag toss today. Worked on speed on the bags and found a decent rhythm. Knees and hips felt good on the squats in the evening so happy with my day’s work:

AM events

Yoke 360x20m

Bag toss 3x4bags

PM lower

Seated Leg Curl 132.5×13 100.25×18

Squat 230×5 250×5 265×5

Leg Press 350x2x20

BB Calf Raise 185×14 135×22

Seated DB Curl 30×4 20×15 17.5×16

[Adam Bishop]

Felt much better this morning. Still not 100% so some modifications needed. Moved events to tomorrow morning which is much better as the weather looks more suited for bag throws. Then dropped a work set out of each exercise in my evening upper session in the barn:

Military Press 102.5×5 110×5 117.5×8 100×8 82.5×14

CG Pulldowns 125.25×13 89.5×19

Pressdowns 54.25×7 36×18

Cable Reverse Fly 2×20

[Adam Bishop]

I’d rather wait for a company that I trust to restock than buy from a company that has mixed reviews and questionable products.

[Adam Bishop]

Rest day.

Picked up a bug from somewhere as I’m feeling shit today usual high temp and headache. Going to get an early night and hopefully it sorts itself out by the morning ready for training.

[Adam Bishop]

Final deload session of the training week. Did my deadlifts at physique warehouse gym then out for a birthday meal this evening with the wife. Looking forward to ramping things up again for the final 4 weeks build up to Brits.

Axle deadlift 170×5 210×5 240×5

Leg extensions 3×20

SL calf raise 3×20

SA DB Curl 3×20

[Adam Bishop]

153.7kg

Feeling much better today after a full rest day food and a decent sleep. Had sports massage today and got my upper session done in the evening. Still on a deload week so nothing crazy and resisted the urge to go heavier on the press medley work.

Circus BB Press 125×1

Circus DB Press 80×1

Circus medley 80/125/80/125/80

Incline Bench 60×5 80×5 100×5 80×8 60×12

Rope Pressdowns 3 sets

DB Rev fly 3×20

DB Lateral Raise 3×20

[Adam Bishop]

Terrible sleep last night and felt pretty bad so took the extra rest day today and moved my press/upper day to tomorrow instead.

Decent physio session this morning working on the the usual bits.