[Adam Bishop]

Managed to flare my back up a little bit on Monday on one of my atlas stone one motions. Not ideal and it meant I didn’t add back in the hack squats today for legs. Session was good and I feel a lot looser after it and I’m moving better.

SL Extension 81×10 56×20
Leg Press w/bands 500×10 300×20
Back ext 20×8 10×14
Prone leg curl 75×10 55×14
SL curl 35×8 25×15
Standing calf raise 144×10 106×20
Seated calf 50×10 30×18

Rest day tomorrow with a lot of cooking meals ready for the weekend. Hoping my back is settled ready to train fully again Friday

[Adam Bishop]

Pressing session went well today. Progressed all my lifts well and my tricep was feeling good.

Seated DB press 45×10 35×15
DB Lateral Raise 20×10 14×16
SA cable 11×7 6.5×14
DB Shrugs 45×10 35×20
Pressdowns 52×6 31.5×17
Rolling ext 25×10 14×20
SA Pressdowns 14.75×8 10.25×12

Had some sports massage today working on my lumbar region as well as my pec/ant delt region which was getting a little jacked up.

Evening dog walk and final meal done now it’s time for bed. Legs tomorrow

[Adam Bishop]

Hi Tom

Tough to know for certain without seeing video of the issue but here’s a couple of things to think about.

Are you pulling the bar down onto your back to engage your lats to aid bracing your spine? Most people I see with this issue are passive in how they hold the bar. Try and bend that fucker over your back to create tension and stability.

Are you holding a nice upright position and bracing through your mid section?

When driving out the hole think “shoulder first” to initiate the upward movement.

A great task/drill for promoting all of this would be pause squats with a lighter load. Sink into the bottom of the squat, stay tight and hold that position for 3-5sec before ascending back to the start position. Once again start light and nail perfect reps before adding load. This can be done as prep work or as I prefer as back off sets after your heavy work sets. 3 sets of 3-5 reps is great here.

I do have a squat tutorial on YouTube that you might find useful: search Adam Bishop How to Squat

[Adam Bishop]

Great events session today. Felt extremely strong today which was not totally expected while I bring my bodyweight down a little.

Sandbag toss – took the barrier up 25cm and I’ve been launching the bags from different positions to add some variability to my throws. This get me used to changing my throw trajectory on the fly depending on the distance of the bag from the barrier. 3 runs of 20/20/25/27kg bags over 4.75m

Hummer tyre deadlift – warm up pulls felt effortless so I worked up to 4 tyres per side which is 500kg on this set up. This moved very easily and I’m excited to see where I can take this lift. A WR is very much on the cards

Stones – just testing some tacky out for a third party so just worked up to the 180kg stone.

Topped off the day with my evening walk and it’s time to get some rest before press tomorrow.

[Adam Bishop]

Rest day for me.

Little trip to twickenham to watch the club that I started playing rugby at play in the cup final. Hell of a season for them.

Definitely made me miss playing and being involved in rugby but it’s really not an option at this bodyweight haha.

Home and out for a walk with the dogs and I’m feeling good to start another training week.

[Adam Bishop]

Back was feeling much improved today so I felt confident on slapping another plate on the SLDL for my session.

270 was supposed to be for 10 but I ballsed it up and can’t count so on review is was 9 reps. Felt very easy so I’ll be pushing this north of 300 next week.

SLDL 270×9
Pendlay Row 160×8 110×14
CG Pulldown 106×9 65×15
SA DB Row 70×10 40×18
WG Seated Cable Row 65×10 45×18
DB Reverse Fly 12.5×10 8×17

[Adam Bishop]

Back in the gym for a press session. Progressed all lifts and the pec pumps were insane. Definitely need to develop my strength on these movements further after a long period without them in my programme.

High incline bench press 125×7 85×13
Hammer Strength chest press 90×7 50×14
Incline DB Fly 20×10 12.5×18
Dips BWx12 red band x14
Incline DB Curls 20×10 12.5×14
BB curl 45×8 25×18
SA Preacher curl 17.5×9 10×14

Walked the dogs for 40min this evening and got a Costco shop done as I’m ripping through protein sources at the moment.

[Adam Bishop]

Physique Warehouse gym in West Molesey is very good.

Then you have MuscleWorks in Orpington.

Both very good gyms with plenty of kit

[Adam Bishop]

Day off today. Spent it out on the bank fishing.

Really nice chilled out day in the good weather and ready to get back to work tomorrow with some pressing

[Adam Bishop]

Back still giving me issues mainly at the bottom of the leg press so I went to band tension for sets of 20. Also dropped the hack squats for this week but everything else progressed well.

SL Extension 71×10 50×20
Leg Press 250+bands 3×20
Back ext 15×10 5×18
Prone leg curl 70×10 50×14
SL curl 30×10 20×18
Standing calf raise 133×10 91×16
Seated calf 45×10 25×19

Got a total day off tomorrow away from all training and diet. I’m off fishing. Nice little mental and physical break.

[Adam Bishop]

Solid pressing session today, everything progressing nicely and my tricep was nearly feeling “normal” before, during and after the session.

Seated DB press 40×10 30×15
DB Lateral Raise 17.5×10 12.5×17
SA cable 10×10 5.5×14
DB Shrugs 40×10 30×18
Pressdowns 45×10 27×19
Rolling ext 20×10 12.5×20
SA Pressdowns 13.5×8 9×13

Also walked the dogs for the usual 45min and has some massage done for my hamstrings and back.

Very good training day.

[Adam Bishop]

I always thought I hated pineapple ever since I was fed canned pineapple as a kid but I love the stuff now.

Definitely feel like it helps my digestion when I’m pushing the food.

[Adam Bishop]

The market leader in supportive wear is SBD.

All products manufactured in the UK and of highest quality.

Premium products but they last a long long time.

[Adam Bishop]

Back feeling slightly improved today so I got some work done on my bag toss and hummer tyre deadlifts, both of which I have at the Shaw Classic in August.

Bag toss I did 3 sets of throws with 20/20/24/27 all over the 4.5m wall.

On the deadlift I worked up to 3 wheels per side which is 400kg on the 14ft bar. It felt pretty good but decided to hold it there rather than risk irritating my back further.

Pressing session tomorrow

[Adam Bishop]

Back felt shite this morning, took me awhile to get moving but it’s feeling much less shite this evening.

No lifting but did my daily 45min dog walk and spend some time in the hot tub. Biggest thing was to keep moving g and not sit down too much today so sorted my gym a bit and cooked a couple of kilos of chicken breast on the grill for the next couple of days.

Just had my last meal – 8 whole eggs and veggies – and I’m off to bed. Hoping my back is spot on in the morning as it usually settles down quick