[Adam Bishop]

140.2kg

New block kicked off today with a lower session:

EZ bar curl 58×8 43×15
SA Cable Curl 3 sets
Seated Leg Curl 135×10 98×17
Squat 260×8
Leg Press 50 reps
Back Extension 50 reps
Calf raise triple 3×12/12/12
Elevated Heel narrow squat 135×10

Good progress with all my lifts, got my steps in during the day and all my meals eaten. Great success. Press tomorrow.

[Adam Bishop]

I would start the session and see how you feel. For me personally lot of the time once I get moving any doms I have elevates and I have a good session.

[Adam Bishop]

139.8kg

Just the interval session on the bike today – 30mins of intervals (40min total time)

New training block starts tomorrow. Time to grow.

[Adam Bishop]

140.4kg

Rest day today. Spent the day with family enjoying an Easter dinner. Even had some Easter egg chocolate.

Back home and back on diet tomorrow with a bike interval session.

[Adam Bishop]

Headed over the farm this morning to switch my plyo box for a taller on ready for Monday. Also brought back some more 50kg plates for the leg press and some Ivanko Crome 15s that needed a little de rust. Then into the gym for the final session of this diet phase:

Incline Bench Press 180×1 145x2x2 120x2x8
Seated BB Press (chains) 87.5×6 67.5×11
CGBP (chains) 112.5×8 92.5×12
Cable y raise 50 reps
Push Ups 50 reps
Skullcrushers triple set 3×12/12/12

Also weighed the chains and they’re giving me an extra 40kg at lockout which feels perfect. Can’t wait to add some food in and really push these lifts on properly.

[Adam Bishop]

Rest day.

30mins of intervals done on the bike and got all my steps in for the day. Last meal about to go down then off to bed. Final session of this block tomorrow.

20weeks push towards the deadlift champs starts Monday and I can’t wait to get started. I’ll be taking Saturday and Sunday off this week to see family and all that then I’ll be 100% for Monday’s session

[Adam Bishop]

Try both grips and see which one suits you best.

[Adam Bishop]

Take the rest day.

If you can do 7 days training in a row then I would imagine you’re not training hard enough IMO.

[Adam Bishop]

140.7kg

Pull session with no deadlifts today:

CG Pulldowns 144.25×7 100.25×12
Bent over row 162.5×7 132.5×12
WG Pulldowns 50 reps
Seated cable row 50 reps
Cable shrugs 32.5×12 20×15
Underhand grip Pulldowns (bicep) 45×11 31×18
Incline DB Curl 50 reps

Rest day for me tomorrow with only a bike interval session to do.

[Adam Bishop]

140.1kg

Physio session this morning after my morning walk. Then into the barn for my push session followed by massage in the afternoon. Had a little form reset today with my military press. I felt like last week’s rep at 140 was a little too lax so made things super strict and just worked up to 130 for a top single before back offs. Numbers reset next week and I will base them off of this 130 rep.

Military press 130×1 105x2x2 77.5x2x10
Dips 172.5×6 152.5×11
JM Press 112.5×8 92.5×12
DB Lateral Raise 50 reps
Cable fly 50 reps
Cable Pressdowns 50 reps

[Adam Bishop]

Rest day today. Pretty chilled day, went to the tip with some stuff after a bit of a clear out and throwing away my old bbq. Fresh one in its place is a beast.

Busy morning tomorrow with a press session sandwiched between physio and massage sessions

[Adam Bishop]

Sound like you’ve thought about your sleep a lot – maybe too much.

It could be some paralysis by analysis and you are putting pressure on yourself to get to sleep through a very strict schedule.

A sleep schedule like this is great and on paper you have ticked a lot of boxes but it could be detrimental if you get obsessive about it.

[Adam Bishop]

140.5kg

15mins intervals on the bike after my 30min walk this morning. Then into the barn this afternoon for a lower session:

EZ Bar Curl 55.5×8 40.5×15
SA Cable Curl 3 sets
Seated Leg Curl 133.75×10 95.75×17
Seated Box Jumps 5×3
Squat 310×3
Leg Press 50 reps
Back Extension 50 reps
Calf raise triple set x3
Heel elevated narrow squat 130×10

Great final lower session of this diet phase. Super happy to be feeling strong and hitting some reps with 310 in a belt and knee sleeves. I feel that my squat is going to proper explode when the food and Bodyweight goes up.

[Adam Bishop]

Push session in the barn today:

Incline Bench press 177.5×2 142.5x2x2 107.5x2x10
Seated BB Press (w/chains) 85×8 65×12
CGBP (w/chains) 110×8 90×12
Cable Y Raise 50 reps
Push ups 50 reps
Skullcrushers 50 reps

Solid session with more progress mate. I’m feeling ready to push the food up in a weeks time. Looking forward to really moving these lifts forward.

[Adam Bishop]

Hi John

Online coaching success seems to be more closely related to social media following and how you look. If you have a good following, have a talent for creating the content that draws people in and look the part then you can make a decent amount from it.

Remember what your USP is and work with that. If you have a good knowledge base display this online so people see that you know what you’re talking about. Alternatively if you’re lean, in shape and good looking display this to draw people in to your coaching. The online coaching space is very saturated so you have to stand out from the rest in some way. Know who your target audience is and tailor your services towards them.

As a note I actually believe that we will come full circle and people will move back to in person coaching more where trainers will be able to charge a premium for those services. Online coaches generally charge a lot less than in person and there are those that drive the price down via cookie cutter programmes so you will have to content with this.

This response probably brings more questions than answers for you unfortunately but hopefully it gives you some things to think about.