Adam Bishop
Forum Replies Created
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Deadlift Day.
Deadlift 357.5×4 322.5×4 287.5×4
Paused Deadlift 252.5x3x4
CG Pulldown – 2 work sets
Seated Row – 2 work sets
SA DB Row – 2 work sets
DB Shrugs – 2 work setsPulling on the stiff bar today and it’s hard work! Had to fight to keep m form especially as I’ve spent a long time competing in the deadlift suit this year.
Big work on this off season is building my raw deadlift back up before I venture into the suit later next year
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Press session this evening:
Military press – 127.5×4 115×4 102.5×4
Paused Military Press – 90x3x4
Lateral Raise – 2 work sets
Seated DB Press – 2 work sets
Banded flys – 3×15
Push Ups – rest pause set to failureAll progressing well, the military press work is feeling easy but it’s key to stick to the plan.
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Rest day
Nothing drastic to report. Wanted to jump in the hot tub this evening only to find that a fuse had blown and the temp had dropped. Proper first world problems I know.
Body is adapting well to training at the moment, looking forward to my press session tomorrow
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An additional thought from me…
You can still train your non-injured leg during this time using machines. Keeping the reps relatively low (4-8 reps) with a moderate weight would be a good option to maintain the muscle you have in that leg without driving too much of an imbalance. There may also be a cross over effect. Here’s a protocol I’ve used successfully in the past with athletes limited to a boot or cast:
Non-injured Leg Training (one session per week)
SL Leg Press 4×6
SL 45deg Back Extension 4×6
SL Leg Extension 4×6
SL Leg Curl 4×6Also I would speak to the medical professional overseeing your rehab and ask when you’ll be able to do open chain leg work in the boot. You will be able to do leg extensions/curls in the boot as they are non-weight bearing sooner than you think. You need to ask your physio to make they are happy but I would guess that they have given you the blanket answer of “no legs for 2 months”
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Solid squat session today with a reduced amount of hip flexor pain!
Squat 255×4 230×4 205×4
Pause Squat 180x3x4
Narrow stance Leg Press – 2 sets
Back Extension- 2 sets
Banded SL Curl – 2 sets
Calf series – 2 sets -
Morning weight 338lbs – 4lbs up from last week and I’m feeling way better and less bloated on the new diet.
Press session in the Barn
Incline Bench – 152.5×4 137.5×4 122.5×4
Paused Incline Bench – 107.5x3x4
Low incline DB Flys – 2 work sets
Hammer strength chest press – 2 work sets
Cable Facepulls – 2 work sets
Banded Rear Delt Fly – 3×15 -
Rest day
Not much to report really. Got all my meals in and spend the day watching sport on TV. Very relaxed Sunday while it was blowing a Gale outside.
Back to my press day tomorrow and I’m looking forward to it.
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Hi Adam,
Enjoying following your log and progress.
How do you find pulling on a stiff bar compared to a deadlift bar?
I tried one for the first time the other day and it felt like it took a lot more tension to take the slack out.
Yeah they are very different. I find now that a stiffer bar is harder as the weight comes off the floor a lot sooner than with a whippy deadlift bar (especially with 320kg+).
When i first used a deadlift bar I struggled to control the flex so it took some getting used to.
I like to spend most of my training using the stiff bar then use the deadlift bar in build up to competition. Not only does the stiff bar replicate the weird bars we sometimes use at WSM but it also makes the pull harder for me so when I get onto the deadlift bar it feels much easier
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Arms session.
This off season I’m focused on increasing my bicep and tricep size to help with my strongman events. Biceps are heavily involved in many strongman movements while triceps are key to a good overhead press.
Long rope Pressdowns – 2 work sets
Barbell curl – 2 work sets
DB Rolling Extension – 2 work sets
DB Spider Curl – 2 work sets
Reverse Grip Pressdowns – drop set
DB Hammer Curl – drop set -
Deadlift/Pull day
Deadlift 340×5 307.5×5 272.5×5
Paused Deadlift 240x3x5
CG Pulldowns – 2 work sets
Seated Cable Row – 2 work sets
SA DB Row – 2 work sets
DB Shrugs – 2 work setsSolid session today with some good pulls. I’ll be deadlifting on a stiff IPF standard bar for this training block before I reintroduce the deadlift bar later in the year.
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It has its place in training. Some use it to deload the bottom of the squat movement to save joints etc but a lot of the time I see people trying to use too heavy a band and using the band to slingshot out of the hole.
In all honesty I’m a fan of straight weight the vast majority of the time. When I do use bands I tend to use them in a standard fashion rather than reverse banding. I do this to alter the strength curve of the moment (more resistance at lockout) plus this way I don’t have to put so many plates on the bar. I never understand people who want to load and unload more plates than they have to haha.
Hi Adam. What is the difference between banding and reverse banding in relation to altering the resistance profile of a movement? Squats for example, it would be heaviest towards lockout using both forms of banding. Just curious as to why people choose one over the other. Thanks![/quote]
In terms of the strength curve, very little. More load at lockout/less when in the bottom of the movement.The only difference I find (using squats as an example) is that with a normal band position the accommodating resistance can speed up the eccentric portion (the decent of the squat) of the lift more than a reverse band setting.
I prefer a standard band or chain over a reverse band for the vast majority of movements but in either setting it’s key to not use too much band resistance.
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It has its place in training. Some use it to deload the bottom of the squat movement to save joints etc but a lot of the time I see people trying to use too heavy a band and using the band to slingshot out of the hole.
In all honesty I’m a fan of straight weight the vast majority of the time. When I do use bands I tend to use them in a standard fashion rather than reverse banding. I do this to alter the strength curve of the moment (more resistance at lockout) plus this way I don’t have to put so many plates on the bar. I never understand people who want to load and unload more plates than they have to haha.
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Bit of a late night for me. My nap during the day ended up being too long so I’ve stayed up late to get all my meals in as it pushed my day back a bit.
Solid press session today with a delt focus.
Military press 122.5×5 112.5×5 100×5
Paused Military Press 87.5x3x5
DB Lateral Raise – 2 work sets
Seated DB Press – 2 work sets
Incline DB Fly – 2 work sets
Push Ups – 1 rest pause set -
Hi Jake how long have you had this pain for and was there a specific event that brought it on?
If it were me personally and I was dealing with an unknown injury I would always seek the opinion of a medical professional such as a physiotherapist while training around the injury (keeping to pain free movements and limiting load).
It’s hard to know the right course of action without a proper diagnosis.
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Today was a rest day. Did my morning walk with the dogs and then it was all about resting, eating and recovery work.
I’ll finish off the day with some contrast baths then it’s bed.