[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.

[Adam Bishop]

Very solid press session today:

Military Press 92.5x5x10
Incline DB Press 55x5x10
Dips 5×10
Lateral raise 12/10/8/12
Overhead rope extension 12/10/8/12

Finding the overhead rope extensions taxed my right tricep massively at lockout so they will be staying in the programme moving forward. Weighed in at 148.4kg this morning which I’m happy with for where I’m at in prep.

Squats tomorrow

[Adam Bishop]

Body felt like it had done some work yesterday. Legs and back a little more beat up than usual.

Spent the day celebrating my mums birthday and ate some nice desserts and cake which were great but I already know I will be paying for it tonight digestion wise.

Back onto a higher volume week starting tomorrow and back on normal diet.

[Adam Bishop]

Deadlifts this morning:

Stiff bar deadlifts 292.5x5x5
CG Pulldowns 144x5x5
High incline DB CSR 35x5x5
Seated hammer curl 30x5x5

Then straight off the the farm to try and sort out the knackered container. Put a whole new floor down and levelled it today. Next week we’ll look to get the walls and ceiling done.

[Adam Bishop]

Pressing session at physique warehouse today.

Incline bench press 140x5x5
Seated DB Press 50x5x5
Pressdowns 30x5x5
DB Lateral Raises 3×20

Good session with everything feeling easy. Strength is progressing where I expected it to be at this point. Headed home after this and walked a couple of miles with the dogs.

A lot of work lined up for tomorrow. Deadlifts in the morning then some graft over at the farm to be done in the afternoon.

[Adam Bishop]

Wednesday update…

For some reason my phone had no mobile data at the lake I was fishing last night so apologies for the delayed update.

Wednesday was a rest day for me, spent it next to the lake not catching anything but cooking and eating my meals fresh which was the highlight of the day haha.

Body is feeling ok, IT bands are feeling tight again which is not ideal but I’m hoping they settle fast.

[Adam Bishop]

Morning sandbag conditioning work again. Exactly the same session as Monday. Then I or the gym for squats in the afternoon.

Squat – 195x5x5
Atlas stone back ext – 75x3x6
Seated leg curl 124x5x5
BB Curl 60x5x5

Added in a new movement that I’ve been wanting to introduce for a while. Old school back extension off a high bench in the rack with at atlas stone. Used a ratchet strap to secure my legs. Felt awesome and definitely a movement I’ll be keeping in moving forward as I can see the benefits for one motioning stones.

Finished the day with some sports massage and 30mins in the hot tub.

[Adam Bishop]

Got some sandbag conditioning work done this morning using the light bag. 75kg for a 20m run EMOM x20

Then into the afternoon press session:

Military press 107.5x5x5
Incline DB Press 60x5x5
Dips +8kg 5×5
Lateral raises and Pressdowns superset 3×20

[Adam Bishop]

Spent todays rest day getting the container at the farm sorted in preparation for getting the stones back in there.

It’s a proper rust bucket so removed some of the steel work in there and scrubbed off the rust ready for me to get in there and paint it. Then I need to sort the floor, mat out and get the stone platforms in.

Couple more weeks before I start the stones again so I have some time.

[Adam Bishop]

Pulls today feeling decent. The high volume is very tough even with such a light weight!

Stiff bar deadlifts 235x5x10
CG Pulldowns 119x5x10
High incline DB CSR 20x5x10
Seated DB Curl 20x5x10

Now to sit down and watch the boys compete at giants live Glasgow before switching over for England vs SA in the rugby.

What a Saturday!

[Adam Bishop]

Pressing session at Physique Warehouse today. Got a good pump and felt strong.

Incline Bench Press 112.5x5x10
Seated DB Press 40x5x10
Pressdowns 21x5x10

Really felt like I had the fire back in me today for training. Feeling very motivated right now.

[Adam Bishop]

Second rest day.

It’s my wife’s birthday today so we had a lovely Italian meal out tonight. Proper good food and some birthday cake to top it off.

Back in the gym tomorrow for a pressing session.

[Adam Bishop]

Rest day for me today.

Got my usual dog walk done in the morning before it pissed it down for the rest of the day.

Legs are a little domsy today but nothing major or unexpected.

[Adam Bishop]

Hi Gerry.

Personally I would heal up any injuries while eating at maintenance before commencing a cut.

Get the injuries back to full strength before training in a deficit IMO.