[Adam Bishop]

Bang on advice from Clare.

Train around it, let things heal and start performing light movements if they are pain free to promote blood flow.

Best course of action would be to see a physio in person to get a diagnosis. Once you know the root cause of the problem then you can get a better rehab plan in place.

[Adam Bishop]

Rest day.

Got some food cooked and got my post meal walks done.

Ready for a new week and some push tomorrow

[Adam Bishop]

140.8kg this morning. Feeling good. Pull session in the barn today:

Deadlift 270×3 287.5×3 305×6
SA DB Row 50×14 30×20
UHG Seated Cable Row 86×10 52×10,8,6,4,2
High Incline DB CSR 25x3x16 (rest pause)
Seated DB Curl 20×8 12.5×10,8,6,4,2
DB Hammer Curl 12.5x3x14 (rest pause)

Rest day tomorrow.

[Adam Bishop]

Session up at Elevate Fitness near Stafford. On the road today so stopped off for my legs session. Cool gym with some really nice kit.

Squat 182.5×5 195×5 207.5×8
Hack squat 210×10 130×15
Prime Leg Extension – 2 sets
Flex Kneeling Hamstring curl – 2 sets
SL Calf Iso (on HS hip press) 160x10sec
SL Calf Raise cluster set 6×7 (rolling 25”)

[Adam Bishop]

Rest day today. Not much to report – I’m out next to the lake fishing for the night. Got my steps in walking round the lake looking for fish.

Back in the gym tomorrow for some legs

[Adam Bishop]

I agree with Clare push,pull,off,legs,off will be a decent place to start while you lose some weight and improve your conditioning.

[Adam Bishop]

Yep Oscar is correct – more info needed.

Also I’d like to know current stats, what position you play and at what standard your club is playing at.

[Adam Bishop]

You’re making progress – crack on.

As soon as that changes, stop and reevaluate

[Adam Bishop]

Push session at physique warehouse today:

Military press 95×5 102.5×5 110×8
Atlantis incline Press 200×10 120×10,8,6,4,2
Prime CG Bench Press 120×8 60×10,5,3,1,1,1
DB Delt triple set – 2 sets
DB Fly super set – 3 sets
Tricep extension triple set – 3 sets

Really good session today. Third training day in a row so I’m ready for a rest tomorrow.

[Adam Bishop]

Up early today and over to the farm for my introduction back to some strongman movements. Straight back on the yoke for 8 runs of 20m with 80kg – super light and a slow pace. Felt great. Followed this up with some prowler pushing (6x15m).

Physio session followed this up with the Achilles looking good in all aspects. Happy days.

Back home for a couple of meals then in the gym for my pull session:

Deadlift 253×5 270×5 287.5×8
CG Pulldowns 143.5×7 106×12
Seated cable row 143.5×7 106×13
UHG Pulldowns 59x3x14 (rest pause)
EZ thick bar curls 57.5×6 30×10,8,6,4,2
DB Curl 3×15
Cable crunch 2×20

Finished up the day with some soft tissue work and 30mins in the hot tub.

[Adam Bishop]

Got over to the farm today to give it a sort and a tidy. Moved new some atlas stones that have been sitting on a pallet since April into the container and cleared the space ready for tomorrow morning when I get under a yoke again for the first time since WSM. Looking forward to it. Legs session at the barn in the afternoon:

Squat 175×5 200×3 225×5
SL Leg Press 200×10 200×28 (DL)
Leg Extension 152.5x3x17 (rest pause)
Seated Leg Curl 121.25x3x11 (rest pause)
SL Calf Iso (45deg leg press) 200x3x5”
SL Calf Raise 6×7 (rolling 25”)
Hanging leg raises 2×15

[Adam Bishop]

Apologies for the delayed post – it was the wife’s birthday yesterday which turned into a birth weekend so big party last night and a brunch today got in the way of my update. Trained yesterday morning and had a good press session:

Military press 95×5 107.5×3 120×5
Dips +25×13 BWx15
Machine JM Press 60×6 40×10
DB Lateral Raise 20x3x16 (rest pause)
Tempo push ups 3×16 (rest pause)
Band Pressdowns 3×16 (rest pause)
Rollouts 2×10

Rest day today and then back in the gym tomorrow for legs.

[Adam Bishop]

Yep of course you can. I train in a home gym for the vast majority of my sessions. Build it around the basics of a really good power rack, free weights and an adjustable bench then add in any other bits you want.

[Adam Bishop]

I usually don’t change anything for a single bad nights sleep, just crank up the heavier metal.

If I’ve had a run of bad sleep and I feel proper fucked then yes I will bring forward a rest day. I have had to do that this week.

[Adam Bishop]

Woke up feeling better today. 139.9 morning weight once again. Into the gym for pull.

Deadlift 250×5 282.5×3 315×5
SA DB Row 45×15 25×21
Underhand Grip Seated Row 79×10 45×10,8,6,4,2 (rest pause)
High In line DB CSR 20x3x18 (rest pause)
Cable curls 3×10
DB Curl Triple 3×10/10/10