[Adam Bishop]

Pull session in the barn:

CG Pulldown 106×10 65×17
Seated cable row 93×10 65×20
WG Cable row 65×10 45×20
Seated DB Upright Row 20×10 12.5×20
Seated DB Curl 20×9 12.5×14
Seated DB Hammer curl 20×7 12.5×12

Click the boot down another notch ready for the week ahead. Got one more week then I switch to the flatter sole on the boot. I’m able to move about without the crutches now but it’s still awkward. The flatter sole next week will help a lot.

[Adam Bishop]

Great legs session today:

SL Leg Ext – L60x5x10 R60x5x10
SL Leg curl – L56x5x10 R70x5x10
Leg Press – 150x4x25
Bulgarian split squats (left only 2×20)
SL Calf Raise (WL shoe) Rx30

Felt way more comfortable on the leg extension in the boot today. Tried to do the bilateral leg press with a board taped to my old weightlifting shoe to balance out the boot on my left but it was still awkward. Went high volume and low weight on that. Bulgarians were a winner though. Able to do them with no problem in the boot with a vertical shin. I’ll prioritise them next session and add some weight.

[Adam Bishop]

Yeah I’ve never had any issues when using an anti histamine.

Even if it did have a small negative effect I would take that over feeling like shit and struggling to breathe for the higher pollen months.

[Adam Bishop]

Push session in the barn today:

Hammer strength chest Press 90×10 50×18
Incline DB fly/press complex 20x3x6/6/6/6
Seated DB Lateral Raise 25×9 14×18
Seated DB Press (rest pause set)
Dips x12,12
JM Press 3×12

Left leg is feeling better by the day. Think I’ll be able to do some light bilateral leg press tomorrow and possibly some Bulgarian split squats. Just need to build a wedge for my other foot as the difference is too big at the moment and makes walking tough. I think I’m going to build up the sole on an old weightlifting shoe to allow me to be more balanced on the leg press.

[Adam Bishop]

Trip into London today to see the surgeon and get an ultrasound to check for healing.

It’s not the usual done thing to ultrasound at the 3 week mark but the surgeon wanted to check that the sutures are holding strong and that the tendon is looking thick. Basically I think he was worried that I would stretch them doing dumb strongman things.

All looked good so onto some physical therapy and we re scan in 4 weeks time.

[Adam Bishop]

Woke up in a bad mood today and I have no idea why. Just felt like being a grumpy cunt.

Had a decent pull session at physique warehouse:

HS pulldown 170×7 120×14
Star trac 146×10 89×20
Iso lateral row 105×10 then drop set
Rev pec dec 125×10 then drop set
Face pull 75×10 then rest pause
Seated DB Curl w/ pause x 3sets
SA Preacher 3×10

Back into London tomorrow afternoon to get an ultrasound on my calf to assess a few things with the surgeon. Hoping it will all be good news and that I won’t have to head into London for a while.

[Adam Bishop]

Rest day.

Got some soft tissue work done mainly on my anterior delt/pec/bicep region. Also had a little work done on the calf.

Compex on the left calf again and another food trip to Costco riding about on the knee scooter.

Got one more meal to go before I get to bed. Pull session tomorrow

[Adam Bishop]

Monday’s legs session:

SL Leg Ext – L45x5x10 L30x2x20 R70x5x10
SL Leg curl – L42x5x10 R70x5x10
SL Leg Press – R160x5x10
SL Calf Raise – Rx27

Upped the weights on all movements and added more volume for the left leg.

Also did a max rep test on the right calf in a standing single leg calf raise from the floor as I’ll need this number to work towards when we start loading the right calf. Clear strength scores are key when rehabbing limbs as it gives you an objective marker of strength and you know exactly how far behind your non injured side you are.

Also added in some compex ems for my left calf at a low intensity which helped with the general muscle soreness I have from walking in the boot in a plantar flexed position.

Much needed day off today

[Adam Bishop]

Solid session again today. Also got to click my boot down to the next level down as I slowly bring my foot down into neutral. Feels better already. Press session in the barn went like this:

Hammer strength chest Press 80×10 40×20
Incline DB fly/press complex 20x3x5/5/5/5
Seated DB Lateral Raise 25×8 14×14
Seated DB Press (rest pause set)
Dips 146×10 green bandx14
DB tricep Tripleset (3 sets)

[Adam Bishop]

Solid session in the barn today before sitting down to most likely the best game of rugby I’ve watched ever. Unreal. Seeing both sides throwing themselves about the pitch for 100+minutes was proper inspiring.

Cleaned up the scar site today and it’s looking pretty good. Calf has been sore recently but that most likely down to the face I’m hobbling around in the boot. Todays pull session:

CG Pulldown 86×10 100×10 59×19
Seated cable row 86×10 52×20
WG Cable row 59×10 31×20
Seated DB Upright Row 17.5×10 10×20
Seated DB Curl 17.5×11 10×20
Seated DB Hammer curl 17.5×10 10×18

[Adam Bishop]

Rest day today – much needed as I’ve got the best doms I’ve had in a long time. Really missed this feeling to be honest. The pain you get from strongman comp prep is very different to the satisfying feeling of localised doms.

Got in the gym and did an easy interval session on the ski erg. Used a box to rest my knee on so there was no weight going through my lower limb. 1min on aiming for 15-17cal then 2min off for 10 rounds. 30min total for a low level session. I’ll be doing these ski erg sessions on my rest days from now on to replace the face I can’t get steps in while in the boot.

[Adam Bishop]

Leg session in the home gym today. Took things very very easy as my legs have done nothing for weeks. The new plate loadable leg extension felt good. The loading on it was pretty consistent so I was surprised as it’s a plate loaded piece. Bit of a struggle to get the boot out the way when doing single leg but I managed it by putting my leg up on a circus DB.

Leg Ext – L30x5x10 R60x5x10
Leg Curl – L35x5x10 R63x5x10
SL Leg Press – R150x5x10

[Adam Bishop]

Another session at physique warehouse, this time push. Feeling a little sore through my left pec so didn’t push anything too heavy and kept the reps high. Want to really push the smith machine numbers up over the coming weeks/months. New movement for me and it felt weak.

Seated Smith Press 120×7 80×10
DB Lateral Raise 20×10 12.5×20
High incline smith 100×10 then drop set
DB fly/press complex 3×12
CG Nautilus press 100×10
DB Rolling Tricep Extensions 20×10
Pressdowns to finish

[Adam Bishop]

Finally back doing proper sessions. Headed up to Physique warehouse which made things so much easier for my pull session today. More machines that make things easier and less moving about. I’ll aim to train up there twice a week doing one push and pull session there and then my legs and other push and pull session at home.

HS pulldown 160×9 120×12
Star trac 136×10 82×15
Iso lateral row 100×5 then drop set
Rev pec dec 95×10 then drop set
Face pull 65×10 then rest pause
3 way DB curl x3
SA Preacher 3×10

[Adam Bishop]

Very successful day for me. Into London to see the surgeon and have the cast removed to see how things are looking.

Wound has healed really well so I had the staples removed today and been moved into a boot. The boot has a large heel wedge to put me in plantar flexion and I take it down a click each week as the tendon heals.

Straight away the boot is much more secure and offers way more support than the back slab cast. Partial weight bearing now making moving about much easier.

Another bonus is that I can drive now as I have an automatic so I can head up to Physique warehouse to train where I have more machines at my disposal