Adam Bishop
Forum Replies Created
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Tuesday Squat and Deadlift
Squat 110×5 135×5 165×5
Deadlift 170×5 220×5 240×5
Banded hip extension 3×10
Bulgarian split squats 3×10
Aeroplanes 3×3
Leg lifts 3×10Another easy session which felt needed. Played around with my set up on deadlifts and finished up feeling like I’ve made some progress.
Things are moving around for me due to Christmas commitments so only the one rest day tomorrow then I’m back in the gym on Thursday
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Monday’s press session
Axle Clean and press 60×5 77.5×5 92.5×5
Seated pin press w/bands 70+66kg bands x5
Incline Axle Bench Press 3×12
Overhead rope extension 3×12Start of a couple of days deload for me. Dropped the weight down and did the multiple sets of 5. Everything obviously feeling very easy. I’m not usually one to preplan deloads but as I’m adding in strongman movements for the first time which are stressful on joints and connective tissue I’m forcing myself to have a couple of lighter sessions.
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Sunday rest day spent sorting my tax return out. Fun fun fun.
Body is ready for a little deload to start the week – lighter Monday and Tuesday sessions should do it then I’ll be back to normal.
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Events training for me:
DE Squats 5×2
Box Jumps 5×2
Bag toss 20/20/20/22.5/25/27/28 – 3 runs
Arm over arm – 3 sets
Stones – one motions up to 180Pretty decent session today. Throws are going really well and the arm over arm is feeling easy. Stones are still tough with condensation in the unit. Pretty frustrating really but I have some plans to combat it and a back up stones training location if that doesn’t work
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Great session up at Physique warehouse today. Back on the 75s for incline DBs and on the 60s for seated DB press. Strength is all going along to schedule.
Axle press w/ bands 100x5x2
MB Chest throw 5×2
Incline DB press 12/10/8/12
Seated DB Press 12/10/8/12
Cable fly triple set – 3 sets
Pressdowns triple set – 3 sets -
Another rest day. Body feeling much better apart from the usual bruised sternum area haha.
Honestly strongman implements are so unforgiving on the body. Best way I can describe it is that barbell and machine work is always tough on my muscles while strongman movements are tough on my joints and spine.
Anyway, another day of eating chalked up and onto some pressing tomorrow
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Rest day today.
Not much else to report apart from my body is generally fucked but no so fucked that I’m worried.
Hips feel pretty good today actually.
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Another great session today. All the hip prehab definitely lead to a reduction in pain symptoms and improved my squat and deadlift. Proper sweating during the post session rehab exercises, really need to work on these.
Squat 205×5 230×3 257.5×1
Deadlift 300×5 340×3 375×1
Bulgarian split squats 3×10
Banded SL hip thrust 3×10
Aeroplanes 3×3
Leg lifts 3×20 -
Kicking off the week with some axle pressing. Strength felt great today but the clean on the axle was difficult due to mobility issues more than anything. Got all the reps done though, just a bit more uncomfortable on the clean than usual. Pin press was awesome. Added another band so it was giving me an additional 66kg at lockout and i managed to add more weight to the bar. Happy days.
Axle clean and press 115×5 130×3 145×1
Axle pin press w/ bands 120×2
Axle Incline Bench Press 12/10/8/12
Overhead Tricep extension 12/10/8/12 -
Rest day – needed it body felt pretty wrecked today but at least my hips felt better than usual for this point in the week.
Walked the dogs and watched some banging rugby games today. European champ rugby is awesome and something I really miss from my days at Quins. Travelling to France in particular was awesome as the fans are crazy out there.
A new week starts tomorrow and this one is the heaviest of this 4 week wave so let’s get it done
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Farm events session today. Managed to get everything done in between the rain which is good. Bag toss was interesting as the bags got heavier and heavier with each throw as they took on water but ended up having the best run on them so far.
DE Squats 5×2
Box jumps 5×3
Bag toss 3 runs of 20/20/20/22/25/27/28
Arm over arm 3 sets
Stones 3 runs of 100/120/140/160 then a single with the 180 -
Session up at Physique Warehouse today:
Axle Press 100kg +bands 6×2
Med ball chest throw 5×2
Incline DB Press 12/10/8/12
Seated DB Press 12/10/8/12
Cable fly triple set 3×12/12/12
Tricep triple set 3×12/12/12Lockout feeling stronger and stronger every session. I’ve made sure I’ve kept some volume work in my programme this prep as it seems to really help my tricep. The chest volume work is to help create a better shelf to press from with the axle.
Events tomorrow
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Really productive “rest” day today.
I headed over to the former London Irish training ground to catch up with Rob Palmer (former Irish S&C coach).
He reached out to me after seeing my ongoing hip issues during the squat.
We started with some mobility and strength assessments before looking at some active releases to get in in the squat position.
Moving forward I’ll be reverting to a high bar, knee dominant squat as this reduces pain symptoms massively while I add in some prehab and rehab exercises to help with the issue at hand.
Very confident I’m finally moving in the right direction with this one now.
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Rest day for me today. Had some calls this morning then prepped some food and took the dogs out for a walk.
I’m off to see an old S&C buddy tomorrow to get a fresh set of eyes to look at my squat and try to get to the bottom of my TFL issues. Hopefully we can get it sorted before Brits as I’m way down in strength on the squat at the moment
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Another heavy session today. TFLs and IT bands were giving me a rough time today so I’m happy I hit all the reps I needed to. First time in a while that I’ve done build up sets on my main lifts so I’m happy with how the top set is feeling after the week before it.
Also had physio this morning and massage in the evening to try and keep my body together. Strongman problems.
Box Squat 205×3 230×3 245×3
Deadlift 320×3 340×3 355×3
SL box Squat 3×10
Back Extension w/ atlas stone 110x3x5