[Adam Bishop]

Leg session at Eagle Gym near Prague:

Box Squat 166×3 176×3 186×6
Leg Press 400×17 400×14
Leg Extensions 3×16 (rest pause)
Prone leg curl 3×13 (rest pause)
Standing SL calf Raise Lx3x16 Rx3x25 (rest pause)
Rollouts 2×10
Walk on toes 2x10m

Then straight off to the airport and made it back home in one piece. Ankle looking pretty swollen so currently sitting with my food in a bucket of ice and water – feels amazing.

Back in the gym tomorrow for pull which will be tough as I usually have a rest day between legs and pull but obviously with the switch round due to the wedding on Saturday it’s got to be done. Looking forward to it.

[Adam Bishop]

Rest day.

At a wedding in the Czech mountains today. Amazing day with great people. Drive back to the airport tomorrow via the gym for my leg session.

[Adam Bishop]

I would advise mixing water with it and not having it dry haha

But seriously drinking COR is something I do regularly when on high carbs after Rich Ellis put me onto it.

Digests super fast for me and never had issues

[Adam Bishop]

Push day in Eagle Fitness just outside Prague. Very cool gym with a crazy powerlifting section and plenty of kit in the bodybuilding room. 30+ degrees here today with no air con so it was an extremely sweaty session. Ankle a little swollen from the heat, walking and flight so running some anti inflammatory drugs to hopefully manage that. At a wedding tomorrow so I’ve pushed my lower session back to Sunday (at Eagle fitness again)

Military Press 95×3 100×3 107.5×6
High Incline DB Press 50×10 35×15
Band assisted Dips 3×15
DB Lateral Raise 20x3x14 (rest pause)
Reverse fly 2 sets
Pec Dec 2 sets
Pressdowns 2 sets
Overhead rope Extension 2 sets

[Adam Bishop]

133.8kg

Early start for me. Up at 6am and straight into meal 1. In the gym for 07:15 to start my pull session. Fortunately my body is just ragdolling any food I eat at the moment so digestion was super fast. Spine definitely didn’t like the early start for pulls but I made it enjoy it in the end.

Block Pulls 256×3 272×3 288×6
CG Pulldown 136×6 95×14
Seated cable row 134×7 95×16
WG Pulldown 79x3x14 (rest pause)
EZ fat bar curls 47.5×8 35×12
Cable curl 26x3x11 (rest pause)

At the airport now on my way to Czech. Food bag obviously got stopped at security but we’re good. High day today with a “cheat” meal this evening.

[Adam Bishop]

133.0 this morning.

Rest day. Got a load of jobs done around the house to get ready for our trip tomorrow. Flying out to Czech tomorrow for a wedding at the weekend. Food for tomorrow’s day flying packed and ready to go. I’ll then sort my food for the rest of the trip when I’m out there.

[Adam Bishop]

133.0 this morning

Lower session today:

Calf iso on HS hip Press – 120x3x10”
Box Squat – 155×5 166×5 176×8
Leg Press – 350×21 350×16
Leg Extension – 3×15 (rest pause)
Seated leg curl – 3×18 (rest pause)
SL Calf Raise – Lx3x15 Rx3x25 (rest pause)
Hanging leg raises – 2×15

[Adam Bishop]

Hi George

What JP has laid out above is a great option. I will give you another option to consider which is similar to how I had the pro forwards train.

Monday
Prowler push 6-10×15-20m off a rolling 90sec clock
DB Bench Press 3-4 sets of 10-15 reps
Supine pull up 3-4 sets of 10-15 reps
4 way Neck Isometric holds 3x30sec
Overhead barbell walks 3×15-20m
Barbell or ab wheel roll outs 3×10-20

Tuesday AM
Box Jump 5×3
Squat variation 3×3-8 reps
Hip Hinge variation 3×3-8 reps
Military Press 3×3-8 reps
Calf Isometric holds 3×10-30sec

Thursday AM
Heavy neck ISO holds (extension) 3×5-10sec
Nordic curls 3×3-8 reps
Incline bench Press 3×3-8 reps
Chin ups 3×3-8reps
Seated DB Press 3×10-15 reps
Cable face pulls 3×10-15 reps
DB Hammer curl 3×10-15 reps
Band Pressdowns 100 reps total

So your training week would look like this:

Monday – light gym work (see above)
Tuesday – AM heavy weights PM rugby
Wednesday – off
Thursday – AM weights PM rugby
Friday – off
Saturday – game
Sunday – off

More rest days to recover. The double training days are tough but I found that getting the guys lifting the day after rugby training really limited their ability to lift heavy. Therefore trash yourself then rest more. The Monday session is treated more as a light recovery session with the prowler giving some position specific fitness without too much stress. Neck training is extremely important for you with the way the scrum is going. ISOs are very easy to implement and don’t cause soreness. Some compression on a Swiss ball may need to be added in at some point. Also think about some grip work. Towel chins or rows or curls are good options to aid your bind arm.

[Adam Bishop]

Road trip back down south and into the gym for some push. Progressed onto some high incline DB Press and some band assisted dips today and the pec tolerated them well. I’ll progress them next session.

Military Press 88×5 95×5 101×8
High Incline DB Press 45×10 30×15
Band assisted Dips 3×15 (rest pause)
Cable Lateral raise 20x3x13 (rest pause)
Pressdowns 31.5×9 18.5×18
OH Cable Ext 25x3x13 (rest pause)
Rollouts 2×10

[Adam Bishop]

Up north today for a birthday party so trained early this morning before we hit the road:

SL Calf Iso 30×10” 40×10” 50×10”
Block Pulls 240×5 256×5 272×8
CG Pulldowns 135×6 94×14
Seated cable row 133×6 94×15
WG Pulldown 79x3x13 (rest pause)
Fat EZ bar Grip curls 45×10 35×12
Cable curls 26x3x10
Hanging leg raises 3×15

Lowered the blocks down to two which is my least favourite height to pull from. Had a great session in the end once I got going and hit all the numbers I needed to.

Heading back home early tomorrow morning then it will be a push session when I get back in the barn.

[Adam Bishop]

Rest day.

Spent the day refereeing down at Hampshire’s Strongest Man. Novice classes today and the guys and girls did great especially dealing with some crazy rain.

Great to see the comp full and so many people getting involved in the sport at grassroots.

Got home and prepped some meals for tomorrow and Monday as I’m on the road. Early start tomorrow with a very early pull session but it’s got to be done.

[Adam Bishop]

Legs session in the barn:

Box Squat 149×5 168×3 188×5
Leg Press 325×21 325×16
Leg Extension 130x3x17 (rest pause)
Seated Leg Curl 98x3x15 (rest pause)
SL Calf Raise Lx3x15 Rx3x25 (rest pause)
SSB SL Calf Iso 40x3x10”
Standing SSB Calf Raise 3×15
Ab wheel 2×10

Really good session today. Squats were obviously super easy and I felt strong again today. Prepped some food up ready for the next couple of days as I’m at a competition tomorrow then on the road for a social event on Sunday.

[Adam Bishop]

Thank you both for your responses, I appretiate it!

What did you have to wear your boot for Adam? Did you also break some sort of bone in your foot? I am asking because mine isn’t healing (basically 30% improvement in comparison to the day I injured it) and I want to know if you had the same experience and when did you actually manage to start training fully?

Mine was an Achilles rupture.

I would guess there wasn’t enough support in the cast and it delayed your healing.

The put me in a cast for 10 days and it was a massive step up when I went into the boot. Felt much safer and secure.

[Adam Bishop]

132.9kg

Bit of massage this morning working on my pec and calves before I ate a meal in the van and headed off to physique warehouse for a push session.

Slight pec strain last push session so it was very much a delts and tricep focused session today:

SL Calf Iso on leg press 115x3x10sec
Military Press 88×5 99×3 111×5
Nautilus Seated Press 160×6 then drop set
Panatta lateral Raise 95×9 75×16
Cable Skullcrushers 3×12
Kneeling Tricep extension 3×12
Light pec dec 3×15
Hanging leg raises 2×15

Military press feeling stronger than last week. Much more stable at lockout. Great session. Legs tomorrow

[Adam Bishop]

I’ve recently done 10 weeks in a boot and I went with a pull/push/leg/rest split.

I would highly recommend you training your non injured leg to maintain mass and for the cross over effect which might help maintain your injured side to a degree. It will also give you some single leg strength goals to work to when you are out the boot and able to train both legs again. This makes closing the strength deficit a lot more measurable.

Use pin selected machines where possible to reduce the need to stand and load plates or have someone load the plates for you.