[Adam Bishop]

Rehab day for me.

Moved as much as possible and got in two walks during the day.

Soft tissue work on glutes and lower back and some mobility drills for my SIJ.

Feeling much better today but don’t want to risk events so I’ll completed my upper back work tomorrow.

[Adam Bishop]

Poor session today. Managed to irritate my SIJ again with some poor deadlifts. Fucked up the suit and it changed my start position too much.

Very annoyed at myself but I know it will settle down fast as it doesn’t feel as bad as before. Rehab on it today and tomorrow to settle it down for training on Monday

[Adam Bishop]

Where would bench fit in iyo? I know it doesn’t directly carry over to any events that I can think of anyway, but it still a lift that’s important to me.

In the past I’ve found that pressing for shoulders detracted from my bench training. I wonder if the reverse will be the same??

You need to decide if you want to prioritise strongman or powerlifting training IMO.

I would be focused on the overhead lifts and incline bench press variations over flat bench as 90% of the presses we do will be overhead. Any flat bench would carry over to strongman better if it’s close grip. [/quote]

Noted. I’ll park flat bench up for the minute & come back to it in a while. What is the chest event at Shaw?[/quote]
It’s a new event. Standing chest press (deadstop) and will be a rising weight much like the kegs squat/deadlift at WSM

[Adam Bishop]

Press session today and the focus was very much on the chest press movement. I added more volume to that movement as we have it at the Shaw Classic so I really need to drill the chest press with a pause.

Hammer Strength chest press 140×8 80×18 60x4x10
Cable Fly 42.5×10 32.5×20
Incline DB Curls 30×6 17.5×13
BB curl 60×10 40×16
DB Hammer Curl – drop set

Meals are still going down fine which is great considering the mount I’m putting down my neck. Onto speed pulls tomorrow morning.

[Adam Bishop]

Well earned rest day today. Body needed it.

Dogs walked and another trip to Costco – seems like I’m there more and more during this prep.

Got a late pick up of the mrs right now so a late night for me. I’ll push my Day back an hour tomorrow to compensate for it. Pressing session tomorrow

[Adam Bishop]

Trip to physique warehouse for my legs session today. Deadstop leg press feeling much more comfortable this week as I get used to breaking that initial inertia.

Leg and back size has gone up substantially with the weight gain. Feeling strong right now with this amount of food going in.

SL Extension 111×10 110×20 (DL)
Deadstop Leg Press 700×10 550×20
Leg Extensions – some orrible drop set
Prone leg curl 105×10 80×17
SL curl 50×8 45×8 35×15
Standing calf raise 178×15

[Adam Bishop]

Where would bench fit in iyo? I know it doesn’t directly carry over to any events that I can think of anyway, but it still a lift that’s important to me.

In the past I’ve found that pressing for shoulders detracted from my bench training. I wonder if the reverse will be the same??

You need to decide if you want to prioritise strongman or powerlifting training IMO.

I would be focused on the overhead lifts and incline bench press variations over flat bench as 90% of the presses we do will be overhead. Any flat bench would carry over to strongman better if it’s close grip.

[Adam Bishop]

Hi Adam, I hope you are well, mate?

What advice would you give to someone starting out in strongman?

How to factor events in to an other typical powerlifting-esque PPL routine?

Hi Charlie

The most common split for those wanting to keep things simple for strongman is a squat, press, deadlift, events day split.

With there being a lot of variation in the presses for strongman most will do some for of press on the events day as well.

My advice for anyone starting out is get strong on simple barbell exercises first. The military press and barbell deadlift must be your bread and butter. Squat will give overall strength and for your events day I would have some form of loading, press, moving and grip event in there each week.

Big focus on being statically strong on the barbell gym lifts and as efficient as possible on the strongman events – don’t train everything heavy! Most events like yoke or farmers walk are for time so treat them as speed events

[Adam Bishop]

Switched my log press sessions around today with the heavier one today and the lighter one on Friday which should work better for the deadlifts on Saturdays.

Strict log press 125×1 120x2x2
Log press 145×1 135x2x2
DB Lateral Raise 35×6 25×15
SA Lean Away lateral raise 25×8 14×16
Pressdowns 59×9 40×20
Gym Pin pressdown 27×10 17×15
Tricep triple set – 3×12/12/12
Bicep triple set – 3×12/12/12

[Adam Bishop]

I’ve never used them but for sure give them a go for a period of time and see if you like them.

If you see progression on an exercise then it’s a good exercise.

[Adam Bishop]

Events training today which all went to plan:

Bag toss 4×4 (20/20/25/27 over 5m)
Arm over arm – 3x15m
Atlas stones – loads of singles up to 180kg

Stones were the main focus today as I’m still feeling them out after the SIJ injury. All the reps felt easy which was great.

Weighed in at 149.1kg this morning so bodyweight is still ahead of schedule and I added another 50g of carbs to my diet for this week.

[Adam Bishop]

Rest day.

Headed over to Costco for a shop and did some driving to pick the mrs up from her ultra marathon.

Finished up the day with an evening dog walk – 45mins. Ready to kick off another training week with some events tomorrow

[Adam Bishop]

Strong session today – played around with my deadlift suits to find the best option for pulling a max in. Did my rep work in a single ply suit before getting the double ply suit on to see how it felt for a single on the same weight.

The double ply definitely fits me better and gives more pop so I think I’ll be going with that over the coming weeks.

Deadlift 380×5 380×1
CG Pulldown 138×10 93×20
Gym Pin cable row 80×7 60×15
SA DB Row 90×10 60×17
WG Seated Cable Row 99×10 79×13
BB upright row 65×10 45×18

[Adam Bishop]

Shorter press session today as I had some driving to do dropping the mrs off to do a 100km run – madness. Just got all the pressing in today and I’ll do the bicep work after tomorrows deadlifts

Strict Log Press 123×1 115x2x2
Log push press 141×1 133x2x2
Hammer Strength chest press 140×7 80×17
Cable Fly 45×10 35×20
Incline DB Press – triple set

Log press is progressing nicely and feeling strong. I’ll move the heavier of the two sessions to Tuesday moving forward to save some energy for pulls on Saturday now that they are getting heavier.

[Adam Bishop]

If it feels comfortable and doesn’t cause pain then some rounding is fine IMO.

It it hurts then no it’s not fine.