[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.

[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.