[Adam Bishop]

A proper powerlifting belt will offer something to push out against and allow you to brace your core a lot more efficiently. Its is not a “back support”.

Sleeves vary in thickness and material. Some are simple neoprene that offer just warmth to the joint while others are multi material and can offer support to the joint as well as helping the joint rebound out of deep angles.

My advice for most people buying their first pair of knee sleeves is to go for a 7mm neoprene pair that offer support, joint compression and warmth.

[Adam Bishop]

Seated Leg Curl 127.25×10 99×15
Squat 195×5 210×5 222.5×8
Paused Leg Press 250×50 (rest pause)
Heel Elevated SSB Squat 2 sets
SL calf raise 50 reps (rest pause)

Solid session this morning before I headed up the M1 for a friends birthday party. Back home tomorrow morning.

[Adam Bishop]

145.1kg

Took a second rest day today. Body was telling me to rest and so I listened. I’ll get back in the gym tomorrow morning for some legs then pull again on Monday.

[Adam Bishop]

144.5kg this morning. Rest day today. Headed over to see my friend who has just had an ACL reconstruction. Took him a leg extension/curl machine to help him during the early stage of rehab.

Another double training day tomorrow. Looking forward to it

[Adam Bishop]

AM session: stone complex 5×3, barbell holds 5×20”

PM session at physique warehouse
Log Press 100x8x1
Military Press 100×5 105×5 113×8
BTN Press 100×8
Atlantis Incline Press 260×8 then drop set
Skullcrushers – 50 reps (rest pause)
Pressdowns 3 sets

Great session today, pressing felt very strong. Solid 8 reps on the military press and then 10kg up for the same reps on both the BTN press and the incline. Good day’s work.

[Adam Bishop]

Good session with Terry Hollands in the barn today. He made the trip down to deadlift as he rebuilds his strength and aims for a 400 raw pull before Christmas. For me it was my standard pull session which went well.

Deadlift 260×5 277.5×5 295×8
CG Pulldowns 148×6 114×13
Seated Cable Row 148×8 114×16
BB Upright Row 80×8 60×17
Cable Curl – 50 reps (rest pause)

[Adam Bishop]

I’ve always tested it upon waking first then around 2 hours after my meal so directly before my next meal.

Tbh now I’ll just occasionally check it fasted in the morning to see if it’s still all good.

[Adam Bishop]

Bulgarian split squat would be the obvious choice. Or a smith machine front squat with heel elevation.

Tough to beat a bent over DB fly for rear delts or a wide grip seated cable row.

[Adam Bishop]

Rest day today.

Got a delivery with some new bits from Mirafit for the gym. Hyper extension bench, log drop pads and some dumbbell racks that fit into my power rack to make heavy DB work much easier. I train alone most of the time so it gets a little sketchy kicking DBs up especially as my Ivanko dumbbells are pretty big and awkward.

Some great additions to the gym all in ready for a guest joining me for a session tomorrow

[Adam Bishop]

AM session: Farmers Walk 6x20m, sandbag runs 4x20m

PM Session:
Seated Leg Curl 126.25×10 92×17
Squat 190×5 220×3 240×5
Paused Leg press 225×50 (rest pause)
SL Calf Raise off block 50 reps (rest pause)

Really good morning session at the farm working on the events. All felt easy and plenty of moving mechanics completed with various jogging and skipping. Also got some 5m accelerations done.

[Adam Bishop]

Push session in the barn:

Log Press 93x8x1
Military Press 100×5 110×3 125×4
BTN Press 90×8
Dips 40×6 5×14
JM Press Ups x11,13
DB Lateral Raise 50 reps
Tempo push ups 30 reps
Overhead Rope Extensions 50 reps

Nice progress on the log press, lockout is feeling solid. Everything else is progressing as expected so happy days. Double training day tomorrow with events in the morning then legs in the evening

[Adam Bishop]

Hi Joan

If you have tried the above with eliminating movements that cause pain, resting the area of injury and pain is still present I would recommend seeking the advice of a sports physiotherapist to get a proper diagnosis.

Once you know what the actual cause of injury is you can make a plan to rehab it. Some injuries require and face to face approach to diagnose over suggestions over the internet.

Once you know the issue jump back on here and the boys and girls will be in a better place to help you with your rehab back to full strength.

[Adam Bishop]

Sorry for the delayed update guys. Sponsor commitments got me yesterday and today.

Appearance up in the midlands yesterday at an awards evening drove up and back in a day and got home at 2am this morning.

Today I attended a BBQ tutorial today learning some great tips for some American style bbq using my smoker.

Both rest days. Very early night for me this evening then back in the gym tomorrow for push.

[Adam Bishop]

144.3kg

Just the one session this evening with my pull session. Body a little beat up as expected but still felt strong. Really enjoying taping into some additional aggression now that the weights are up above 700lb again.

Deadlift – 325×5
SA DB Row – 60×13 45×16
WG Pulldown – 50 reps (rest pause)
Cable Rear Delt – 3×12
Incline DB Curl – 50 reps (rest pause)

[Adam Bishop]

Upper lower split would fit best in that training week.

Ultimately it’s the split that you will enjoy doing most. It sounds like you love training and have a very busy life so go for whatever split allows you to enjoy your time in the gym the most.