[Adam Bishop]

Very sweaty events session in the sun today.

Sandbag toss – 3×3
Arm over arm – 3x15m
Stones – 5×2

Loaded the arm over arm heavy to simulate the Shaw Classic set up which is brutal. Stones felt easy but they’ve flared up my L5/S1 again. I have physio in the morning so hopefully it’s a quick turn around and nothing too major.

[Adam Bishop]

My pull session from yesterday:

Speed Deadlift 305x6x2
CG Pulldown 130×6 86×16
Gym Pin cable row 60×10 40×15
SA DB Row 85×8 55×16
WG Seated Cable Row 86×10 72×16
BB upright row 60×10 40×17

First week back on conventional pulls with 305 for speed pulls. Officially start the proper deadlift prep next week as I get back in the suit.

Week one done of pushing the food up and I’ve been feeling ok, digestion has been good and I’ve survived the hotter weather haha.

Extra 50g of carbs go in tomorrow.

[Adam Bishop]

So let’s give you all a diet update. After WSM I weighed in at around 150kg and then spent 7 weeks dropping down to 140kg which I hit on Monday. That gave me the green light to push back up in preparation for the Shaw Classic and deadlift champs, both of which I need to be heavy for.

Really revamped my diet and I’m being super strict on it – no more fucking about. The below is this week’s diet, I’ll be adding 50g of carbs every week starting by adding carbs to my meal 1 then adding to existing carb amounts.

TRAINING DAYS
M1 – 340g Beef Mince (12%), courgette
M2 – 290g chicken breast, 100g COR, 20g almond butter, large banana, 100g mixed berries
Intra – 40g EAA, 90g Sustain, one bagel with jam
Post – 290g chicken breast, 150g rice, 120g coco pops, 350ml apple juice
M5 – 290g chicken breast, 125g rice, large banana, 30g peanut butter
M6 – 340g beef mince, courgette

NON TRAINING DAYS
M1 – 10 medium eggs, 30g peanut butter
M2/3/4/5 – 200g chicken breast, 100g rice, half and avocado
M6 – 10 medium eggs, 30g peanut butter

This is basically a continuation of the diet I used to drop to 140 but with more food in it. My body has really responded well to the whole foods especially the higher protein from solid food sources. These past few weeks since the diet change I’ve had way more energy and my digestion has been spot on so I now realise how detrimental blending and drinking my meals was for me back in the day. Hopefully this feeling of well-being will continue even with the heavy carb diet (I’ll end up on 1100g carbs a week)

I’ll have one meal off plan a week where the mrs and I will go out to a restaurant.

Supplements wise I use the following daily:
Vital support
Love heart (double dose)
Vit d3&k2
Vit c
Boron 9mg
Unwind
Dream sleep
Cure Coming
Join in (to be added when I feel I need it)

[Adam Bishop]

If it’s the superficial scar on the surface of the skin then applying Bio oil will help in reducing the size of the scar and speed up its healing.

[Adam Bishop]

Kicked off the day with a trip to Costco for supplies – proper going through the chicken at the moment. Then it was back to the barn for my press session:

Strict Log Press 103×1 98x2x2
Log push press 123×1 115x2x2
Hammer Strength chest press 120×8 80×14 40×16
Incline DB Fly 30×6 17.5×18
Incline DB Press – triple set
Incline DB Curls 30×4 12.5×20
BB curl 52.5×8 32.5×17
SA cable curl 7.5×10 5×14

Once again my tricep felt good on the log even if the movement still feels a bit off. I’ll get used to it over the coming weeks.

Evening dog walk done so about to jump in the hot tub for a bit before bed.

[Adam Bishop]

You most likely have some scar tissue in there which can be causing the tightness you describe.

Some soft tissue work may help with this. Best option would be to see a physiotherapist who can help with soft tissue and mobility are the shoulder joint. If that’s not an option you could work on it yourself via the use of a LAX ball or the like pushed into the pec and take the pec through a range of motion to work out any tightness. I find this best by popping the ball into a rack or door frame and then leaning into it.

Training wise stick to machines and use pain as your guide.

Thanks Adam, I’ll hope onto that straight away. Would it be more beneficial before or after training? Otherwise I’ll just do first thing in the morning. I’ll stick to machines for abit. Thanks again for the feed back🙏🏾[/quote]
I would put it directly before your session to begin with

[Adam Bishop]

No training for me today but I got some stuff done around the gym – cleaning up my 85 and 90kg dumbbells and giving them a coat of paint among other things.

Food went down well today even with the lower activity level.

Press day tomorrow with some log press then some more chest focused work.

[Adam Bishop]

You most likely have some scar tissue in there which can be causing the tightness you describe.

Some soft tissue work may help with this. Best option would be to see a physiotherapist who can help with soft tissue and mobility are the shoulder joint. If that’s not an option you could work on it yourself via the use of a LAX ball or the like pushed into the pec and take the pec through a range of motion to work out any tightness. I find this best by popping the ball into a rack or door frame and then leaning into it.

Training wise stick to machines and use pain as your guide.

[Adam Bishop]

Legs today. Late change of venue as I had to train at home on my own so focused on the leg press variations as since I had to load all the plates on I thought I might as well use them on the way back down. Worked pretty well. Only had the seated leg curl so I added a set there and use a split stance RDL in place of my back extension.

Leg press 600×10 450×18
Narrow stance paused 450×10 350×20
Split stance leg press 350×10 250×17
Seated leg curl 119×9 91×15 70×17
Split stance RDLs 60×10 40×18
Calf raise triple set – 3×12/12/12

Exhausted after the session today. Body is definitely ready for a rest day tomorrow

[Adam Bishop]

Brought the log press back into the programme but a slightly different approach where I’ll log press twice per week with one light session and the other heavier. Also focused the volume on strict press to save my knees initially.

Log strict press 5×3 86kg
Log push press 5×2+1 96kg (2 cleans one push press

Seated DB press 60×5 40×16
DB Lateral Raise 30×8 20×15
SA Lean Away lateral raise 17.5×8 12.5×12
Pressdowns 59×6 40×16
Veates pressdown 18×10 9×17
Tricep triple set – 3×12/12/12
Bicep triple set – 3×12/12/12

Very successful session with my tricep feeling very good and I didn’t get the usual medial tendon pain on the log press which I did before.

[Adam Bishop]

Hi Emil

Are you talking about DB flys here or all fly variations (cable, pec dec etc)?

I would say that you need to keep some form of fly in there even if extremely light to actually help your shoulder long term.

[Adam Bishop]

First day on higher food and it was ok. No forced feeding yet as my body is digesting what I eat well. Events session at the farm today:

Sandbag toss – 3×4
Hummer tyre deadlift – 550×1 (above current WR)
Arm over arm into frame carry – 3 sets

Very successful session and as the 500 moved so well on the deadlift I decided to take 550. Pulling strength has remained constant even with the significant drop in bodyweight.

[Adam Bishop]

I use an small whisk to mix mine with boiling water – makes it much smoother texture than with a fork IME

A far superior kitchen utensil

[Adam Bishop]

Hi Andy how are you getting on with the ankle mobility drills one week in?

I forgot to mention in my original post – you’re going to want a test/retest to compare ankle dorsi flexion left to right and also to assess improvements.

A knee to wall test is king here. Easy to set up and administer. Another one to look up on YouTube.

[Adam Bishop]

Day off today.

Had a “normal person” day – visited friends and had a bbq out in the sun. Glorious.

Bodyweight was 140.0kg this morning so we are GTG with the push starting tomorrow. Food goes up and we introduce some more events to training in prep for the Shaw Classic.

Super excited for the next 13weeks.

I’ll go over my diet in the coming days and how I’m stepping up the food.