[Adam Bishop]

You need a referral letter from a doctor saying you have sleep apnea.

Once you have that you can order one online.

I’m sure there are ways round this but the company I got mine from required a doctors note.

[Adam Bishop]

Another solid squat session today:

Squat 185x5x5
Leg curl 119x5x5
BB Curl 57.5x5x5

Everything feeling easy and powerful which is should with these loads. TFLs both intact and feeling ok so a successful day all in all.

Got my meals cooked for tomorrow and Thursday ready for a day off fishing again.

[Adam Bishop]

I’ve just added in the Iso pro back into my diet as I was having issues with whey concentrates so cut it out of my diet completely.

Did my last comp prep eating whole foods for my proteins and it get proper tough! Going through 9kg of chicken breast and 4kg of beef a week got expensive real fast.

Brought the TBJP Iso Pro back in and I’ve been super happy with the results so far – zero shitting of the pants.

[Adam Bishop]

Keep it simple. Everyone I’ve met who bent over rows and deadlifts big numbers has a big back.

Focus on the big movements and train super hard.

[Adam Bishop]

Early morning session for me today. Everything went to plan and all the set felt strong. Dips are coming back nicely with every rep feeling much more stable than last time I trained them.

Military press 102.5x5x5
Incline DB Press 55x5x5
Dips BW+10x5x5

[Adam Bishop]

Rest day today. Did some grown up shit around the house and prepped my food for tomorrow.

Earlier session for me tomorrow to suit my training partner’s schedule. Earlier than I usually like to train but we’ll make it work and move some meals around.

[Adam Bishop]

Saturday update.

Deadlifts were tough yesterday. Not from a weight point of view but from a conditioning and localised muscle fatigue point of view.

Moved over to a stiff bar which made a huge difference with how hard you have to work off the floor. By the final set my glutes were completely gone but these are the sets I need to be doing to build up a tolerance to high volume deadlifts for competition.

Deadlift 220x5x10
CG Pulldown 106x5x10
Seated DB Curl 17.5x5x10

That’s the first week of training down, a big reduction in volume next week with some 5×5 at heavier loads.

[Adam Bishop]

My second press session of the week as pretty straight forward:

Deadhangs 3x30sec
Incline bench press 105x5x10
Seated DB Press 35x5x10
Pressdowns 21x5x10
Plate pinch 3×15

Massage session this morning working on my quads and ITBs which were a little grotty

Got my walk done this evening then chilled out on the sofa between my final meals.

Deadlifts tomorrow

[Adam Bishop]

Wednesday update.

Body feeling good sore which is perfect. Wednesday and Thursday are rest days for me so no training or cardio apart from walking.

Currently out next to a lake chain drinking cups of tea and not catching fish haha

[Adam Bishop]

AM – 20min on the bike then core work

PM – gym training

Squat 145x5x10
Seated leg curl 91x5x10
BB Curl 40x5x10

Also had physio this morning. My tricep is looking great as is my pec so I’m very happy. Things are moving forward nicely

[Adam Bishop]

First proper day back on my programme and I loved it.

AM: 20min on the bike then some abs
PM: gym training
Deadhangs – 3x30sec
Military press – 80x5x10
Incline DB Press – 40x5x10
Dips – BWx5x10
Wrist roller – 12x5x10

Evening 2mile walk with the dogs and Mrs now I’m going to pop in the hot tub for 30mins then get to bed. Squats tomorrow

[Adam Bishop]

I’m a big fan of using a belt for big movements.

Not just from an injury prevention point of view but from a performance one. A powerlifting belt (4inch wide all the way round) will help you brace your core as you have something to push out against and allow you to transfer force through that core more efficiently IMO.

Saying that belts are not magical. You have to learn how to use them to get the most out of one.

[Adam Bishop]

Pulls today went like this:

Deadlifts (stiff bar) 220x5x5
CG Pulldowns 108x5x5
Seated DB curl 20x5x5

Pretty straight forward session and nothing much else to report. I’ll have tomorrow off then I recommence proper training on Monday.

[Adam Bishop]

Got the final bits of filming done in the morning then had some soft tissue massage around lunch time.

Headed back home in the afternoon for my press session:

Incline bench press 105x5x5
Seated DB Press 35x5x5
Pressdowns 21x5x5

All feeling pretty good and straightforward. Resisting the urge to do more this week for sure.

One more session this week which is deadlifts tomorrow

[Adam Bishop]

Rest day for me today.

Just some filming for the new silverback release tomorrow and some more admin.

More silverback stuff tomorrow in regards to the product launch and a press session to do.