[Adam Bishop]

I’m sorry to break it to you but just focusing on hypertrophy will not achieve your goals of feeling fresh or reducing injury risk for rugby. If anything it will increase your chances of injury by adding fatigue prior to games and training while not focusing on tendon or joint stability.

Rugby Union is a complex game that requires many different aspects of fitness to be concurrently trained especially during the competitive season which is long.

I would personally go for a split that looks similar to this:

M – upper body hypertrophy work
T – lower strength (AM) squad session (PM)
W – off
T – upper strength (AM) squad session (PM)
F – rest
S – game
S – rest

What position do you play and what level of rugby are we talking about? Once I know this I’ll expand on the above

[Adam Bishop]

Thursday’s pull session:

Deadlift 245×5 280×3 312.5×5
CG Pulldown 140.5×7 100.5×14
Seated Row 140.5×9 100.5×15
WG Pulldown 87x3x12 (rest pause)
EZ Thick bar curls 55×8 42.5×12
DB Curl tripleset 3×12/12/12

All in all a good session. Back wasn’t feeling great going into this session but once I warmed up and got the bar moving it all sorted itself out. Push session today

[Adam Bishop]

Rest day to really let my body get back ready to lift.

Switched off and went fishing.

Back in the barn tomorrow for a pull session

[Adam Bishop]

Woke up this morning and my body told me that it’s time to change my split slightly. I have been training 3 days on 1 day off as the weights have been low on the main lifts so this frequency was working well.

However now that we have deadlifts over 300 and squats back in the 200s I need to add another sleep between sessions.

I’ll now be running 2 days on 1 day off with my pull, push legs rotation. This should take me through to when I’m back into competition training where I’ll be on a day on day off approach

[Adam Bishop]

How’s your achillies holding up after thr dog walking incident champ?

Hope the icing did the trick?

Yep it’s absolutely fine. Saw the physio today for my usual weekly treatment and it’s looking and feeling great.

It’s just a little reactive. 99% of the time it’s dry and functions well but if something out of the ordinary happens it likes to swell a bit which affects function. Fortunately it doesn’t last long.

[Adam Bishop]

Just pour some boiling water on it and use a whisk. No microwave needed. If it looks too think just add some more water.

The whisk is the game changer – Nath got me on that one.

Or just drink it

[Adam Bishop]

Monday’s push session at physique warehouse:

Military press 100×3 105×3 110×6
High incline DB Press 62.5×6 50×14
Atlantis incline 3×15
Cable fly triple set 3×12/12/12
Push downs 50×11 then drop set
SA crossbody Pressdowns 3×12

Pec feels ready to do some proper work on the incline press now. Next time I’m on the Atlantis I’ll be moving to a heavy set with a back off and I’ll just rebuild the strength again.

[Adam Bishop]

Just back from a dog walk gone wrong where one of the dogs spooked and was chased by some other dogs. Luckily she made her way back to the car but there was some panicked speed walking going on for a while. My Achilles did not like that so double icing session tonight.

Had a pull session today in the barn which went well:

Deadlift 262.5×3 280×3 295×6
CG Pulldown 140×7 100×14
Seated Row 140×7 100×18
WG Pulldown 86x3x13 (rest pause)
EZ Thick Bar curl 55×7 42.5×11
Cable curl 26.25x3x14 (rest pause)
SL Calf Raise (left only) 5 reps every 20” x9

[Adam Bishop]

Legs session and no more box needed for squats. Felt good to freely squat again – no issues with the Achilles.

Squat 170×5 180×5 190×8
Leg Press 500×9
Leg extension 150x3x16 (rest pause)
Leg Curl 119x3x16 (rest pause)
SL calf Raise Lx3x21
SL calf Iso 3×45”

[Adam Bishop]

Is this weird sensation muscular or spinal? Any pain or discomfort running down your legs?

[Adam Bishop]

There are many ways to peak a deadlift. Far too many options to list here and even more variables to consider in choosing the right one for you.

The programme as a whole should be considered and set up to facilitate a max deadlift.

[Adam Bishop]

Pretty standard press day. Military is feeling more and more comfortable as the weeks go on. I always find that bodyweight increases really benefit my pressing most of all.

Military press 93×5 99×5 105×8
High incline DB Press 60×10 45×15
Dips +10x3x12 (rest pause)
DB Lateral Raise 17.5x3x16 (rest pause)
Pressdowns 31.5×9 19.5×20
Cable Extension 26x3x14 (rest pause)

[Adam Bishop]

This is awesome thankyou Adam ! I appreciate it, is there a way I can contact you for some 1 on 1 work ? Ie once the season is getting close ?

Of course, my email is on my IG so drop me an email in the new year. I’ll also be doing 1on1 video call consults by then so we can get you sorted.

[Adam Bishop]

Are there any good strongman movements you can do at a normal gym?(obv. Squats,deadlifts,ohp,farmerwalks etc…)Im trying to peak a little bit into strongman but i am very limited with my Equipment:(

Just focus on getting crazy strong at the basics – squat, deadlift, military press and grip.

Also I’d advise buying a sandbag for training at home. Opens the door to loading and simulating atlas stones. They are cheap and relatively floor friendly

[Adam Bishop]

Rest day spent fishing. Getting a couple of nights in on my syndicate water. Will pack up tomorrow lunch time and get home for a push session via Costco