Adam Bishop
Forum Replies Created
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Very difficult to diagnose an injury via an internet description unfortunately – If it is impacting training then I would advise you see a physio to get a proper diagnosis. From there we can help with a course of action.
From your description I would guess it could be a TFL sprain or tear if the pain feels muscular BUT I am only guessing – this is one for an in person visit to a physiotherapist.
For now I would train around it avoiding any movements that cause pain.
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Busy day with physio in the morning, training around lunch, massage in the afternoon and cardio in the evening.
Hamstrings were super tight today so we addressed that in both the physio and the massage sessions.
Happy with how my tricep is holding up especially as I move to pressing the heavier dumbbells.
Seated DB press 55×7 40×15
DB Lateral Raise 30×6 20×13
SA cable 12.75×6 9×11
Pressdowns 52×8 40×14
Rolling ext 30×10 17.5×14
SA Pressdowns 14.75×10 10.25×14
Axle Floor Press – cluster set -
Pretty tired today despite plenty of sleep, looks like my days labour in the garden rocked me a bit haha.
Things didn’t feel as light as they should today but I got it done. 3 sets of 20/20/25/27 over the raised barrier for bag throws then worked up to the full 500kg set up on the hummer tyre deadlift but this time from 15” Comp height is 13” so only need to add in one more mat to stand on before I’m at comp height.
All my meals are in so I’m going to get in the tub for 20mins then get my head down. Busy day tomorrow
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No training today but I did do a shit ton of manual labour as I replaced our lawn for an artificial one.
Moving and compacting 800kg of sand got me big time!
Still got my walk in with the dogs in the evening and ended the day with 30mins in the hot tub to unwind.
Couple of events to do tomorrow.
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Pull session today and my back was feeling good! Worked up to 300 on the SLDL and it moved very well. I’ve got 3 weeks till I start my peaking programme for the deadlift in September so I’m using the SLDL to bridge to suited pulls. I’ll take 310 next week then 320 the week after, deload then week 1 of the programme is 330×10 conventional.
SLDL 300×7
Pendlay Row 170×8 120×16
CG Pulldown 113×8 72×14
SA DB Row 75×8 45×14
WG Seated Cable Row 72×10 52×18
DB Reverse Fly 14×10 10×20Just back in from an evening dog walk and I’m about to jump in the hot tub before my last meal of the day. Feeling good.
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Got back from fishing mid morning and got my food in before getting in the barn for my press session
High incline bench press 140×8 100×14
Hammer Strength chest press 95×10 55×13
Incline DB Fly 25×7 14×15
Dips cluster set
Incline DB Curls 25×7 17.5×13
BB curl 50×6 30×17
SA Preacher curl 20×5 12.5×13Also got my 45min walk in afterwards and now I’m off to bed ready for some pulls tomorrow
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Currently sitting next to a lake with rods in the water. Nice way to spend my day off.
The fish have kept me busy which was good but I’m ready to climb into my bag and get some sleep. Probably end up getting woken up multiple times with takes but that’s ok.
Up early to head home and get back to work. Pressing session in the barn tomorrow
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Legs session up at Physique Warehouse gym
SL Extension 84×10 57×20
Leg Press w/bands 550×10 400×20
Smith front squat 120×10
Back ext 25×10 15×17
Prone leg curl 80×6 60×13
SL curl 40×10 35×15
Standing calf raise 151×10 115×17Switched out the hack squats as I’m just not getting on with them and replaced them with a smith machine front squat. This one definitely felt much better and one to progress over the coming weeks.
Feeling a bit fucked today so it’s an early night for me as I’m up early to get to the lake for my day off fishing session.
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I would definitely utilise and prioritise the larger compound lifts on your lower days.
Squats and front squats should be your bread and butter then barbell split squats and front loaded split squats. If it were me I’d drop the goblet squat for a front squat.
For posterior chain work RDLs are great and I would add in either a split stance RDL or SL RDL on your lower 1 session.
Most of the time a knee flexion hamstring exercise is the most challenging for home trainers – I don’t like DB leg curls at all. Order a swiss ball for hip elevated leg curls or if you have a wood or polished floor you can use a tea towel or the like to do the same thing slitting your heels towards your arse.
On your Nordic curls you can band assist them with a band on the top of your rack so that you can work the concentric as well as getting some more reps.
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Back in the gym for press today. Hay fever season is now trying to kill me but I managed to get it done.
Kicked off the day with a physio session working on my SI joint and my L5/S1 joint. Some manipulations and soft tissue work around the QL and glutes and I fell way way better. Hopefully I can keep it that way now.
Back home for my session:
Seated DB press 50×10 35×15
DB Lateral Raise 25×10 17.5×17
SA cable 11.5×9 7×16
DB Shrugs 50×10 35×20
Pressdowns 52×7 36×15
Rolling ext 30×10 17.5×14
SA Pressdowns 14.75×9 10.25×14Finished in the gym and got my post training meal in then it was off for some massage on my quads and hamstrings which were very tight.
Ended the day with a dog walk and I’m off to bed for an early night.
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Just to offer a little different perspective – the use of belts and neoprene sleeves can also be a good longevity tool.
For me elbow and knee sleeves that offer joint warmth and minimal elastic qualities can be used regularly.
A lifting belt is very much an individual choice – remember the belt is not a magical tool that protects you from injury, it is a tool that you can push out against and actively use to brace the core. For this reason you do need to learn how to use it so slapping it on for just your top set isn’t going to cut it unless your already spent some time learning how to brace. I would suggest that if you do want to use a belt you spend some time in your build up sets to get used to it.
I tend to use my belt on any deadlift sets over
60% max as I built up to my top set. Not saying that you should also do this but just to give you an idea of what loads I use it for. -
Proper long ass drive back from the expo yesterday and I was pretty broken after a busy weekend so I took today as a rest day.
Got in a food shop at Costco and still got my cardio done. All meals went down real easy today and I’ve just got a dip in the hot tub before my last pre bed meal.
Back in the gym for a press session tomorrow as well as some physio and massage.
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Trained early doors for some pull but my back did not like me trying to stiff leg deadlift at 6am, probably also to do with the travel etc so I left out my hip hinge and my session became an upper back pull session.
Full day at the expo meeting lots of people then out for a meal with some friends before heading back to the hotel to get some sleep.
Rest day tomorrow and day 2 of the expo.
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A bit of travelling today as I made my way up to Manchester for FitX tomorrow and Sunday.
Stopped in at Loughborough to pick up Rich and it was good to shoot the shit with him on the drive up.
Oscar sorted us a session at FLF so I managed to get my usual press session in – Classic chest and biceps on a Friday night. Pretty cool gym with plenty of nice pieces so it was a good session.
Checked into my hotel for the night and got some food in me. One more meal before I hit the hay as it’s an early start tomorrow as I meet up with Oscar for a 6am pull session.
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Rest day for me. Walked the dogs then got things sorted for the trip up to Manchester tomorrow.
Cooked up a load of meals for the weekend and going to jump in the hot tub for a bit before bed.