[Adam Bishop]

I would get rid of lifting straps where possible to get additional grip work in.

Add to this high volume wrist rollers and you should see some good results. I usually include them as part of my grip work using a plate or kettlebell attached to a barbell via a green band.

[Adam Bishop]

HEAVY LOWER BODY

Total session volume way down now as I taper towards the show. Just some squats and leg press today, no deadlifts.

Squat – up to a top set of 255×10

Leg press – 3×20

I’ve pushed my carbs up to 1000g for the rest of the week as I look to get a bloat on for some added strength. It will be interesting to see where my bodyweight goes to, I’m currently sitting at 341lbs right now.

[Adam Bishop]

A much needed rest day for me today. Went out for my usual daily walk with the dogs then just a couple of odd jobs around the house and garden.

Carbs are going up a bit more next week as we look to prepare for the competition on Saturday.

[Adam Bishop]

It’s very similar to how I used to eat while at work.

Much easier to have a high calorie shake on the go than sit down with a knife and fork.

As long as your digestive system deals with it ok and your other “solid” meals are balanced I don’t see a problem

[Adam Bishop]

Thanks for all the replies, really appreciated.

Had the MRI scan, the tendon will need to be re-attached if I want to go anywhere near a gym again.

Currently sat in hospital waiting for surgery. Initially it will be a stitch going through my humerus bone, I will need to be super careful while the tendon grafts back onto the bone.

High chance of the pec being completely asymmetrical – may whack a tattoo on it?

Got private medical, so I will go for lots of Re-hab and go with all their advice regarding getting back to training.

It’s good that you are in for surgery so quickly.

Keep us updated with how surgery went.

[Adam Bishop]

Rest day for me tomorrow. After 8hours of driving in the car and the training I’m expecting some horrible levels of muscle stiffness tomorrow.

[Adam Bishop]

EVENTS AND UPPER VOLUME

Good session up north today training on a couple of pieces of kit for the World Open next weekend.

Viking Press – worked up to an easy set of 8 after several sets of 3 to feel out the kit. Weighed in at 158kg in the hands. Goal is 12 on the day.

Farmers walk – 3x20m at 160kg. Thin handles so getting my hands in the right position is really important on this one.

Finished with two work sets on the following:

Machine chest press
Pec Dec flys
Decline cable press
Lateral raise
Reverse fly
Pressdowns

[Adam Bishop]

What kind or rep range are you hitting when maxing out the machine?

Bands are cheap and easy to get hold off but you also have a few other options if you are repping out easily on said machines:

1) change the tempo of the lift, maybe slow down the eccentric portion.

2) move the exercise later in the session to add fatigue

3) like you said – use that machine as a higher rep set

Finally a bit more extreme…

4) either buy yourself or have the gym buy some slim metal powerlifting plates.

[Adam Bishop]

Friday is usually an events session for me but I’m travelling north tomorrow to train on the competition kit ready for next week so a slight change of schedule this week.

In reality I think it’s needed as I am still feeling Monday’s deadlift session – probably as it’s the first time I’ve pulled over 400kg in a year. Even though this is planned it still kicks you in the nuts a bit.

Anyway it will all be worth it – 1000lb deadlift in coming….

[Adam Bishop]

HEAVY PRESS (from Wednesday)

Still feeling the effects of the heavy deadlift session on Monday but after a nice slow extended warm up the session turned out to be a good one.

Log press – up to 170×3 (Pb)

Seated DB Press
Incline DB Press
Cable Pressdowns

All for the usual 2 working sets. I’m into my taper now ready for the Deadlift championships next weekend so the total workload of the sessions will be dropping

[Adam Bishop]

HEAVY DEADLIFT

Final heavy pull session before the World Deadlift Championship on the 14th.

Deadlift – worked up to a single at 427.5kg. Felt easy. Video is up on my IG. Confident that 455kg+ is there in two weeks to join the 1000lb club.

Squat – worked up to a single at 325kg. Had some issues squatting on a normal barbell instead of my usual squat bar but we managed.

Finished up with some volume on the hack squat (3×20)

The big focus was the deadlift today and it didn’t disappoint. Rest day tomorrow before some log press on Wednesday.

[Adam Bishop]

PRESS VOLUME

Viking press – 4×6 (just getting a feel for the movement again with 150kg)

Then the rest of my session consisted of the usual two work sets, one in the 6-8 range then a back off of 12-15 reps

Seated Panatta Press
DB Lateral Raise
Super incline press
Pec Dec
Cable decline press
Rope Pressdowns
Wide grip Pressdowns

Good session. A much needed rest day tomorrow before I pull something BIG from the floor on Monday. Final deadlift session before the world deadlift champs.

[Adam Bishop]

Ouch nasty one that.

Yeah as above you need a proper diagnosis first before determining a timeframe and rehab plan. Some form of scan would be needed to examine the extent of the tear as depending on the severity of the injury you may or may not need a surgical intervention.

Tear location will also be a factor eg is the tendon ruptured off the bone or is the tear in the muscle belly itself.

It’s good news you have access to private medical – get referred to a specialist to get a diagnosis.

[Adam Bishop]

Yeah to echo Rich chains are just a pain in the arse to use and move about really.

Bands are much easier to use and transport really. If you have chains to hand and want to use them go ahead but ensure you have them set up to maximise the load difference from the bottom to the top of the lift (eg a connector chain or strap to a bunched of chains that fully deload at the bottom and nearly completely come off the floor at the top)

[Adam Bishop]

EVENTS SESSION

The never ending juggling act of managing training events for all the upcoming competitions continues! This was a training day focused on the Shaw Classic events

Hummer tyre deadlift
Worked up to 450kg and left it there – I’m only 6 days post competition so as expected I’m not fully recovered yet. I’ll pull 500+ next week.

Yoke
Worked up to 340kg for 24m (drop turn at 12m) Nothing too heavy, once again just preparing my spine for some heavy yoke over the next couple of weeks

Sandbag over bar
Multiple singles with the 22kg bag over the 4.5m wall. Getting used to the movement as it’s very different to keg toss!

Atlas Stones
Finished with the light run of 120/130/150kg focusing on speed between each stone.

Great session but I feel like I’ve been hit by a bus! Some upperbody training tomorrow which I’ll make machine based before a much needed recovery day Sunday