[Adam Bishop]

Solid rest day today. Minimal movement apart from the morning walk with the dogs and some mobility work in the gym.

Got one more meal to go in and some cold water immersion before bed.

[Adam Bishop]

Double training today. Both great sessions:

Monday AM

Axle deadlift – worked up to an easy top set of 10 with 250. Slowly pressing the load on these while keeping the reps high

CG Pulldowns – cluster Set

SA DB Row – Rest pause set

Monday PM

Leg Press – 5 sets
GHR – cluster set
Back Extension – drop set
Calf Raise – triple set
Bodyweight Walking lunges – to failure

[Adam Bishop]

Hey mate I would say the latter – if you are progressing your lifts and feel recovered between sessions then the volume is fine.

If this session starts to impact the quality of other sessions or you struggle to progress these lifts then you might need to re-think things but my gut feeling is that you’ll be fine ??

[Adam Bishop]

Some great advice above. Just want to say good luck Jake, hopefully you get back to a normal you soon.

For many of us the gym/training is a reliable friend. I’ve always found that when other aspects of my life are not consistent or I’m struggling with something, I can always throw myself into training and it acts as a release.

I’m happy to hear you’re looking for a professional to talk to, that’s half the battle is finding someone to open up to. Great first step, good luck with the rest ??

[Adam Bishop]

Simple arms session today. I’ve found having a day like this allows me to get in the bicep and tricep work I need to do without me getting bored as it’s such a short session.

Long Cable Pressdowns – 5 sets
DB Rolling Skullcrushers- cluster set
Fatgrip Pressdowns – Drop Set

Alternate DB Curl – 5 sets
Seated DB Curl – cluster set
DB Hammer Curl – Drop set

In other news I also moved the gym about which involved shifting a couple of machines about but more importantly shifting my Dumbbells which range from 4kg to 90kg to the other side of the gym. I’m counting this as cardio.

Much better space now but unfortunately I’m still out of room for more kit any time soon.

[Adam Bishop]

Rest day today which I spent most of the time watching sport on TV. A proper relaxing day spent on the sofa not thinking about strongman.

Finished up my evening with some cold water immersion before bed.

[Adam Bishop]

Obviously what’s available to you in the US is far more varied than over here in the UK but my advise would be this:

Think about your choice of plates and Dumbbells. A lot of pieces that are favoured these days are plate loaded so I would make sure you get decent thin plates that can fit on your hammer strength or prime pieces but are also eat home for deadlifts etc.

Dumbbell wise it’s worth sending money on a decent set otherwise you risk having to replace bent ones.

[Adam Bishop]

Awesome events session today – plenty of work done and really pushed myself during the loading runs.

Yoke runs – worked up to a 20m run with 320kg (just under 7seconds)

Loading – 4 implements for 15m. 2 runs with the second run much better at around 35seconds. Working on my speed running back for each implement and my pick ups.

Stones – one motions. Worked up to 3 singles with the 180kg stone.

Ready to relax most of the weekend watching the Ryder cup, rugby and the F1 on TV. Glorious.

[Adam Bishop]

I prefer a conventional grip – as narrow as I can.

Basically my grip is just outside my stance width.

I’ve never got on with snatch grip deadlift variations although I know many people who swear by them.

As Rich says – try one out for a period of time then switch it up once you’ve exhausted the progression.

[Adam Bishop]

I agree with Jimmy – overthinking this to the max and seeking a supplement intervention.

The more you worry about your sleep quality the more it is affected in my experience.

It would be good to hear your sleep schedule.

From a personal standpoint when I train in the evening (I’m about to head down to the gym now actually) I have no caffeine and I also have a cold shower or a dip in the cold tank before bed to bring my temperature down and aid me getting into a parasympathetic dominant state.

Thanks for the reply everyone.

I have no caffeine past 2 pm, my meal here is cut off point.

I have last meal just after 8:30pm. Am in bed for 9 and read until 10 before turning lights off and sleeping. Usually begin dozing off before 10 so turn lights off when that starts happening (blessed to have a light switch by my bed)!

Last night I woke up feeling amped up and listened to a Yoga Nidra tape and fell back asleep sleeping all the way through.

Like the idea of a cold shower pre-bed.

Thanks again for feedback.

[/quote]
Sounds like a solid routine. From the advise I’ve gathered over the years though I believe many sleep study experts recommend keeping the bedroom for sleeping only (and obviously that as well haha).

Maybe keep the book in the schedule but move it to the living room.

Yeah try the cold shower, I use it to good effect and I used to recommend it to my highly strung ruby players who also reported improved sleep quality.

Either way I would try and relax your expectations and analysis of your sleep. I got into this hole several month back when I got a whoop band and it proved to be counter productive over-analysing the whole sleep process.

[Adam Bishop]

Double training day today:

AM Session

Circus Dumbbell – serval singles at 97kg then a 5 rep medley with 3 reps on the 78kg and 2 on the 97kg.

Yoke Runs – 240kg for 20m speed runs. 8 reps EMOM. This was a great way to maintain the session density.

Loading race – 2 runs of 4 objects. Still need to work on my speed running back to each implement

PM Session

Hammer strength chest press – 5 sets
Incline DB Fly – cluster set
Push Ups – rest pause set

Seated DB Press – 5 sets
DB lateral raise – cluster set
DB reverse fly – rest pause set

Overall a great day, prep for Brits is well and truly underway!

[Adam Bishop]

I agree with Jimmy – overthinking this to the max and seeking a supplement intervention.

The more you worry about your sleep quality the more it is affected in my experience.

It would be good to hear your sleep schedule.

From a personal standpoint when I train in the evening (I’m about to head down to the gym now actually) I have no caffeine and I also have a cold shower or a dip in the cold tank before bed to bring my temperature down and aid me getting into a parasympathetic dominant state.

[Adam Bishop]

Recovery day today.

Walked the dogs this morning then spent the rest of the day eating and getting on with some admin before finishing the evening with some cold water immersion before bed.

Double training day tomorrow where the real work starts!

[Adam Bishop]

I found my competitive anxiety improved drastically once I started working with a sports psychologist.

I struggled with competition and had a feeling of not wanting to compete several times especially in the build up to the show usually in the athlete line up. I would feel sick, dizzy and want to go into “Limp home mode” in terms of effort and just get through the comp.

Since working with my sports psychologist I’ve come to accept some of these feelings as you can never completely remove them. They are part of my prep and I now have strategies to deal with the negative thoughts and anxiety which has transformed me as an athlete. I am in control of them now and use them for my benefit.

I would highly recommend talking to someone about your feelings and finding the correct mental strategies to deal with your anxiety.

[Adam Bishop]

Yep Rich is spot on here.

Your recovery needs between each stimulus (in this instance your back) should dictate your split.