[Adam Bishop]

143.2kg this morning.

Morning session: farmers walk 95x6x15m, sandbag loading 100x6x15m

Evening session:

Leg curl – 125×10 91×16
Squat – 202.5×3 215×3 227.5×6
Paused Leg Press – 200×50 (rest pause)
Heel elevated SSB Squat – 2 sets to failure
SL Calf Raise off block – 50 reps (rest pause)

Solid training day today. No physio session this morning but had sports massage in the afternoon working on my calves and back. Legs session in the evening was awesome, felt a fire in me to lift and I rattled through the session. Pull tomorrow

[Adam Bishop]

Buy yourself a blood pressure monitor and test yourself at home. Removes white coat syndrome.

[Adam Bishop]

Morning session: stone complex 4×3, behind the back BB holds 5×20”, bike 500m on 500m off x3

Afternoon session:
Log Press 85x8x1
Military Press 105×3 113×3 118×6
BTN Press 80×10 60×14
Atlantis Incline 250×7 then drop set
Seated pec fly 3 sets
Smith machine JM Press 3 sets

Easy morning session to get me started on the bike then a good afternoon push session at physique warehouse. Felt strong and all sets moved really well.

[Adam Bishop]

Rest day today. Picked up some different cylinder farmers handles from a mate to use in prep for Brits. They are shaped a little bit more like the ones I expect we’ll be using on the day.

Three training days in a row coming up due to sponsor appearances at the end of the week. Starting with push tomorrow

[Adam Bishop]

Morning session: 3×20 pogos,6x20m farmers walks, 6x20m sandbag carry, 5x150m ski erg

Evening session:
Deadlift 170x3x5 (speed ladder set up)
CG Pulldown 145.5×6 113×12
Seated Row 145.5×8 113×15
Upright Row 70×10 40×20
Incline DB Curl 17.5x3x14 (rest pause)

Back was feeling pretty beat up this evening – this is telling me I need to stop being a dick head and warm up properly. Scaled it down to some speed reps as the prescribed sets and reps just weren’t there tonight. Daily prep work including the McGill big 3 recommences tomorrow. I have to remind myself that I’m not in my 20s anymore – I can’t just rock up and start pulling.

[Adam Bishop]

So assuming you’re using twice as much water (In terms of grams) as rice your cooked rice should be roughly three times that of your uncooked weight however in practice this doesn’t always work out all the time.

It will all average out though as at the end of the day you’re still eating the correct amount of rice in the long run as you’re weighing it uncooked

[Adam Bishop]

Agreed. Rest up for a couple of days to allow your body to recover. You won’t lose any strength or muscle over a couple of days and the rest will allow your body to heal.

[Adam Bishop]

Agreed. Plus most pendulum squats take up a lot of space. You can get some awesome leg press/hack squats that have relatively small foot prints

[Adam Bishop]

Rest day today. Body and mind proper mashed. All I could do today was go to Costco and get some food ready.

Feeling better this evening and I’ll be back at it with another double training day tomorrow.

[Adam Bishop]

Yep echoing the above comments – the post meal walks really help my appetite when food is high.

[Adam Bishop]

Morning Session: atlas stone one motions 5 sets of 3, behind the back BB holds 3x20sec, pogos 3×20”

Afternoon session:

Leg Extensions – 3 sets
Back squat 190×5 200×5 215×8
Hack squat 220×10 then drop set
Lying Leg Curl – 2 sets
Standing calf raise – 3 sets

[Adam Bishop]

Tuesday – on your lower strength day.

RDLs were included in the programme I provided you in September 👍🏻

[Adam Bishop]

Thank you Bish, will take this on board. Do you recommend movments like hyper extensions and deadlifts too for injury prevention as well as core training. Thank you

Absolutely. Predominantly used RDLs or hypers with my guys as an assistance lift as I preferred a squat variation as the main lift.

As for core work I think the McGill Big 3 is a great place to start for preventative core work. Core work is very position specific IMO. As a back row player you should have good overhead stability and well as the usual isometric and anti-flexion/ext/lateral flex/rotational qualities.

[Adam Bishop]

Morning session: farmers walk 75x6x20m, box jumps 3×5

Evening session:

Log press 73x8x1
Military press 97.5×5 105×5 111×8
BTN Press 70×10 50×20
Dips 35×6 5×13
JM Push Ups x11 x16
Tempo Push Ups x11,3,2,1

Great training day today. Physio happy with progress and reintroduced some log press this evening to prepare for Brits. Nothing crazy, just worked on technique and holding the lockout above head so did 8 singles prior to the rest of my push session.

[Adam Bishop]

Best injury prevention for rugby: get strong through full ranges of motion. All movements.

Axial loading is key for some positions such as yours especially with your occasional stints in the front row.

Calf isometric strength is key. Both endurance and peak strength so sets of holds for 5-45seconds

Neck isometric strength is essential across all positions with the front row guys also requiring some compression work and additional extension work.

Multi directional running should be covered by squad rugby sessions however some guys require additional attention in this area.

Patellar tendinitis should be conservatively managed with daily isometric holds. Spanish squat ISOs are a good option with minimal equipment needed (YouTube them).

Ultimately what I told my guys while I coached them was you can be weak and in pain or you can get stronger and be in less pain which circles around to my first point.