[Adam Bishop]

Friday Push session in the barn:

Hammer strength chest Press 110×6 60×16
Incline DB Press 3×12
Seated DB Lateral Raise 30×5 17.5×17
Seated DB Press 3×12
Dips x10, 15
Unilateral cable extension 3×12

Straightforward session with not much else to report. Everything is progressing nicely and bodyweight is down to 142.8kg. The days at the moment are very much pressing the repeat button.

[Adam Bishop]

Pull session at physique warehouse:

HS pulldown 190×3 130×14
Star trac 156×10 102×17
Iso lateral row 115×10 then drop set
Rev pec dec 155×10
Face pull 85×11 then drop set
DB curl triple set x3sets
Seated cable curl 3×12

Felt a bit tired going into today. Managed to get over it and had a good session.

[Adam Bishop]

Hi Adam,

A few questions here,

What principles played the most part of your programming for strength?

Who does your program, if not you?

How do you go about progressive overload?

Are there any resources you recommend about learning how to program better?

Learn exercise form better?

Wow that’s a lot of questions haha

I didn’t buy into any one system or “principles” I kept is simple and stuck to the hard and fast rules of getting strong:

1. Do large multi joint exercises for multiple sets of multiple reps

2. Don’t max out in training

3. Be consistent

4. Keep it simple.

There have not been any huge revelations in strength training in decades – don’t let anyone tell you otherwise. Basic shit works.

I’ve always done my own programming – that’s the best part of training IMO.

Depends on what I want to achieve. I may use linear or undulating progressive overload methods but either way in the long run kilos are being added to the bar as the reps decrease.

Watch lifting tutorials, film yourself lifting and evaluate your own form.

[/quote]

Thanks Adam!!!

Any one you’re watching right now in terms of strength and conditioning?

Also resources you recommend to dive into?[/quote]
Nope I’m not focused on watching any one S&C coach. As I said there’s been no major developments in gaining strength in decades.

Learn as much as you can for yourself. Reading books will only get you so far and in some cases confuse you. Time under the bar training and learning through your own experiences is so undervalued.

[Adam Bishop]

Rest day. Got plenty of muscle soreness which is awesome. Back is feeling ready for pull tomorrow though.

Had a call with my sports psychologist this morning which was very good. A couple of things to deal with that come with being injured and not being able to do what you want to do. Bodyweight down at 142.9 this morning which is the lowest I’ve been for a long time.

[Adam Bishop]

A lot of rehab stuff done today. Kicked off this morning with a physio session which went well and we saw some improvements from last week. Finished off my usual ankle rehab at home with the compex and ISOs before getting some soft tissue work done. Finished up the day with my lower session in the barn followed by icing my ankle.

SSB Bulgarian Split Squat 30x5x10
SL Leg Ext – L70x5x10 R70x5x10
SL Leg curl – L56x5x10 R56x5x10
SL Calf Raise – Rx3x20

[Adam Bishop]

Hi Adam,

A few questions here,

What principles played the most part of your programming for strength?

Who does your program, if not you?

How do you go about progressive overload?

Are there any resources you recommend about learning how to program better?

Learn exercise form better?

Wow that’s a lot of questions haha

I didn’t buy into any one system or “principles” I kept is simple and stuck to the hard and fast rules of getting strong:

1. Do large multi joint exercises for multiple sets of multiple reps
2. Don’t max out in training
3. Be consistent
4. Keep it simple.

There have not been any huge revelations in strength training in decades – don’t let anyone tell you otherwise. Basic shit works.

I’ve always done my own programming – that’s the best part of training IMO.

Depends on what I want to achieve. I may use linear or undulating progressive overload methods but either way in the long run kilos are being added to the bar as the reps decrease.

Watch lifting tutorials, film yourself lifting and evaluate your own form.

[Adam Bishop]

Push session up at Physique warehouse:

Seated Smith Press 140×3 90×12
DB Lateral Raise 25×10 12.5×20
High incline Press 140×8 100×15
DB fly/press complex 3×12
CG Nautilus press 120×8 100×12
Pressdowns 50×10 35×12
Skullcrusher triple set 3×12

Got all my usual calf and Achilles work done and then had a trip to Costco for more food.

[Adam Bishop]

Pull day

CG Pulldown 113×10 72×15
Seated cable row 99×8 72×15
WG Cable row 72×10 52×18
Seated DB Upright Row 25×10 14×20
Seated DB Curl 25×10 14×14
Seated DB Hammer curl 25×8 14×12

Had some work to do on some silverback products that are coming to market soon this morning. Working on prototypes is fun but hard work especially when you don’t always have the right tools for the job.

[Adam Bishop]

Rest day today. Spent most of it feeling hungry haha.

Weighed in at 144.8 this morning.

Iced my ankle and did my compex and ISOs this evening after a day on my feet supporting the guys competing in the Brits u120kg strongman competition.

[Adam Bishop]

Movement is key IME. Cardio helps.

The guys are spot on with the TBJP product recommendations: Love heart and Heart Care are great products for this purpose

[Adam Bishop]

Leg day:

Bulgarian Split Squat 15x5x10
SL Leg Ext – L65x5x10 R65x5x10
SL Leg curl – L54x5x10 R54x5x10
SL Calf Raise – Rx3x20

Trained at another gym today so some slightly different machines. First session with some proper volume on Bulgarians which went well.

Usual calf rehab in the morning with the ISOs feeling good with the heavier band. Just finished up icing my ankle.

[Adam Bishop]

Pull session in the barn:

Hammer strength chest Press 100×10 60×14
Incline DB Press 3×12
Seated DB Lateral Raise 25×9 17.5×17
Seated DB Press 3×12
Dips x9, 12
JM Press/OH rope/pressdown triple set 3×10

Busy day with some calls and a massage appointment. Trained in the evening. Got all my rehab done in the morning with some compex on my calf and some isometrics against therabands. Felt much better today than it did yesterday and the ISOs were pain free.

[Adam Bishop]

Was due to be a lower session today but after being at the expo yesterday my ankle was swollen so physio recommended I push the leg session back a few days.

Had a good physio session working on getting some plantar flexion strength training going. A little pain in the tendon as the force increased but that is most likely due to the swelling.

Got daily rehab and compex plan sorted moving forward and I’ll be icing my ankle twice a day as well.

Pull session from today:

HS pulldown 180×6 130×11
Star trac 151×10 95×17
Iso lateral row 110×10 then drop set
Rev pec dec 140×11
Face pull 85×11 then drop set
Cable curl triple set x3sets
Seated cable curl 3×12

[Adam Bishop]

Rest day.

Spent the day up with Iveco at a transport expo today. Nothing too strenuous but on my feet all the same.

Got all my meals in and now it’s time for an early night ready for physio and training tomorrow

[Adam Bishop]

Push session at physique warehouse:

Seated Smith Press 130×7 90×11
DB Lateral Raise 22.5×10 then drop set
High incline Press 120×10 then drop set
DB fly/press complex 3×12
CG Nautilus press 110×10
DB Rolling Tricep Extensions 22.5×10
Pressdowns for a drop set to failure

Had a busy day on my feet and ankle ended up being a bit swollen at the end of the day. Need to keep a check on it and manage the swelling a little better. I may need to ice it if it doesn’t settle down over the next couple of days.

Got a sponsor appearance tomorrow so I’ll be on my feet again tomorrow so I’ll try and sit down as much as I can.