Adam Bishop
Forum Replies Created
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The taper for Brits has begun!
Dropped out my hypertrophy focused work from today and it’s all about events and recovery.
Just focused on the Circus DB medley today as this is going to be a super important event for me at Brits.
Worked up in singles on the various DBs going from the 78kg Thomas Inch, 97kg oversized inch, the 100kg WSM and the plate loadable circus DB at 110kg.
After that I performed two runs pressing in DB in turn as part of the medley.
All going to plan and the press is feeling powerful.
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Recovery day.
No lifting today, just a morning walk with the dogs and then some contrast baths this evening.
Body is feeling much better after the cold water and ready for a heavy press session tomorrow
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Kicking off the week with a heavy, heavy double training day.
Today was my last heavy pull session before Brits in 12 days time and it went perfectly:
AM Session
Axle Deadlift 320kg for 10PM Session
Leg Press – 5sets
GHR – cluster set
Back Ext – drop set
Calf series – one setI’ll start to drop my volume out now for the rest of the week and into next week as part of my taper into the competition
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Arm focused session today. Body still feeling pretty beaten up.
Long rope Pressdowns – 5 sets
DB Rolling Ext – cluster set
Fat grip Pressdowns – drop setBB curl – 5 sets
Seated DB Curl – cluster set
Hammer Curl – drop set -
Had a pretty chilled day today. My body was really beat up from training yesterday and being crammed into a stadium seat for a couple of hours at the quins game. Stuff you take for granted when you’re younger and lighter is now a nightmare when you’re over 330lbs.
More contrast baths/hot and cold treatment before bed and I should be feeling better tomorrow
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Solid events session today, PB’d on all the events:
Yoke – up to 360kg for 15m in 5.68sec
Loading race – 4 implements in 35sec
Stones – 100-180kg in 18sec with room to improve.
A much needed rest day tomorrow after an evening crammed into a small seat watching Harlequins smash Bristol in the rugby.
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This question is impossible to answer without knowing ALOT more detail.
Feel free to add in your current stats, age, training programme and diet to help someone help you.
Straight away I would ask yourself these questions:
Am I training hard enough and is my diet on point
do I lift with good form through a full range of motion
Am I progressing my military press/seated DB press/ lateral raise numbers consistently
If the answer is “no” to any of the above questions I would focus your attention on making it a “yes”
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I keep things simple. If the number on the scales stops going up then I add more food. I’m on a carbs push right now and I’ve forgotten what it’s like to feel hungry hahaha
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Recovery day today.
Walked the dogs this morning, caught up with my old work colleagues for lunch then some hot and cold therapy this evening.
Body is feeling good and my patella tendinitis and jacked up hip flexor seem to be settling down with the addition of a healthy dose of BPC-157.
I’ve been running 500mcg twice a day injected subq locally (knee in the AM and hip flexor in the PM) for the past 8 days and it seems to be having the desired effect. I’ll continue to run this for another 12 days in the lead up to Brits.
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Wednesdays double day…
We’re ramping things up for the next couple of weeks load-wise on the strongman events before I’ll need to taper into comp week. Morning session was another events session and then the evening session was my press volume work. Both sessions on point and showing some improvements
AM Session
Circus DB – 2 sets of 4 reps with the 100kg WSM Dumbbell.
Speed Yoke – 4x20m with 240kg all runs sub 6seconds and feeling fast!
Loading – 4 implements over 15m
PM session
Hammer Strength Chest Press – 5 sets
Incline DB Fly – cluster set
Push Ups – rest pause setSeated DB Press – 5 sets
DB Lateral Raise – cluster set
Rear Delt Fly – rest pause set -
Did he give you a diagnosis for your injury?
For example if it is the actual loading he is concerned about, could you perform single leg RDLs with a controlled tempo to limit the spinal loading?
If an athlete is unable to utilise an RDL or the like my go to would be a 45deg back extension once again with a slow eccentric to lower the need for external load. Machine based curls for all your open chain/distal hamstring work are a good option. Also Single leg glute bridges with a long lever could also be a good option.
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Hi Kieron.
It depends on what your goal is really. If you are looking for another powerlifting style programme but a change up from 5×5 you have loads of popular options such as Wendler’s 5/3/1 or juggernaut which would give you more of a “top set” approach. These programmes give you long term progression without the need to peak for a meet.
I actually have a powerlifting programme about to be released so keep an eye out for that!
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Not much going on today for my rest day.
I had a delivery of 500kg of calibrated weights plates from my sponsor turn up on a pallet today so shifting them into the gym was a fun combination or pinched fingers and back pumps.
It’s good now that I have all the weights I need to chase a very big number next season.
Just about to do some hot and cold contrasts before bed. Another double training day tomorrow
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Agree with Clare here – the whole point of a weightlifting shoe is to (artificially) increase the ROM in the ankle joint to allow for a greater squat depth.
You only need to add a wedge if the heel height is not enough to achieve this goal or to push yourself further forward onto your toes to facilitate a quad dominant squat.
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Double training day today. Both sessions went well and after an extended warm up my patella tendonitis was manageable.
AM Session
Axle Deadlift – easy set of 10 with 280kg
CG Pulldown – cluster set
SA DB Row – rest pause setPM Session
Leg Press – 5 sets
GHR – cluster set
Back Extension – Drop set
Calf raise series – 3 sets