Adam Bishop
Forum Replies Created
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Rest day for me today.
I’ve now got access to a sauna so I’ve added that into my recovery programme moving forward based off the recommendations by the Doc.
Hopefully it will also prepare me for the heat out at WSM if it’s anything like last year again haha
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Great legs session today everything progressing well and squats are starting to feel strong again for me.
Squat 275×3 247.5×3 225×3
Leg extensions – 2 work sets
Hack squats – 2 work sets
Seated leg curl – 2 work sets
Prone leg curl – 2 work sets
Seated calf Raise – 3×15 -
Brilliant press session today. Body was feeling fresh and ready to go.
Incline Bench Press 165×3 150×3 132.5×3
Paused Incline Bench 120x3x3
Incline DB Fly – 2 work sets
Hammer strength chest press – 2 work sets
Banded Decline Press – 3×15 -
Enjoyable rest day today.
Watched the rugby and of course the F1.
Body is feeling much fresher after last week’s deload and I’m feeling G2G for tomorrow’s pressing session
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In my opinion the hex/trap bar deadlift is not a great exercise for bodybuilding.
Previously I have programmed them for taller rugby players who struggle with standard deadlifts in order to reduce injury risk but this is the only reason I would programme them.
I find them like a leg press but with a reduced range of motion. If your goal is overall leg size and strength I would argue you have a lot of better options in the form of squat and leg press variations.
Posterior chain wise a straight bar deadlift, RDL or Stiff leg deadlift will bring much better hamstring, glute and erector development.
In summary, I would leave the hex bar in the corner of the gym if you are able to perform the movements I’ve stated above.
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Arms session today following rest day Friday catching up with friends. While I’m in off season mode one of my promises was to make more time for social events with my friends so Friday we went out for a steak and generally chatted shit.
Back in the gym today for my arms sessions where we increased the volume a small amount by adding an extra tricep movement.
Long rope Pressdowns – 2 work sets
DB Rolling Ext – 2 work sets
Bent over EZ Bar Pressdowns – 2 work sets
Rev grip Pressdowns – 2 work sets
BB curls – 2 work sets
Incline curls – 2 work sets
Standing Alt DB curl – drop set to failure -
Deload pressing session
Axle Military Press 90x3x5
Paused Military Press 65x3x5
DB Lateral Raise – 2 work sets
Seated DB Press – 2 work sets
Front/lateral/Rev raise – 3×10/10/10Easy enough session today. Resisted the urge to go heavier and stick to the programme to ensure my back is 100% for Monday.
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Tuesday’s Lowerbody session
Continuing on the deload week I had to drop out back squats today and had to feel out most exercises to ensure I didn’t flare my back up any more.
Successful session, managed to go everything I wanted without having to lower the load excessively
Leg Extensions – 3×15
Hack Squat – 3×6-10
V squat – 2 work sets
Seated leg curl – 2 work sets
Prone leg curl – 2 work sets
Seated calf raise – drop set to failure -
In my experience moving the front foot further forward tends to bias the glute over the quad. It doesn’t have to be drastically further forward so play around with some different foot positions until you find the correct distance
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Decided to move my deload week forward to this week as I had a minor back spasm last night so probably best to let that settle down with a week of lighter loading on the axial loaded exercises – I’m still pushing on my assistance work.
Incline Bench Press 110x3x5
Paused Incline Bench 80x3x5
Incline DB Fly – 2 work sets
Hammer strength chest press – 2 work sets
Banded Standing fly – 2 work sets
Banded decline press – 2 work sets -
Rest day today. Body is feeling a little beaten up this week.
Got in some contrast baths this evening then it’s an early night before we kick off another week of training.
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As Kamara said it’s best to take it upon waking.
I’ve only ever used 200mg for competitions as we compete in the evening.
I learnt the hard way that taking it in the morning is best. I once took it at 3pm and didn’t get to sleep until 10am the next day.
I also found I got headaches later on as kind of a “come down” I guess.
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In other news my bloodwork came back in great shape which is good.
Unfortunately with my weight gain I’m now forced to join the CPAP club. For the past few weeks/months my sleep quality has been down with multiple disturbances and severe snoring. I’ll be looking at getting a machine as soon as possible.
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Another solid deadlift session today. All going to plan and the weights are feeling easy.
Deadlift 367.5×4 332.5×4 300×4
Paused Deadlift 260×4
CG Pulldowns – 2 work sets
WG Pulldowns – 2 work sets
Seated Row – 2 work sets
DB monkey shrugs – 2 work sets -
Solid session again today with the overhead press work feeling solid. Really enjoying this session at the moment.
Military Press 132.5×4 120×4 107.5×4
Paused Military Press 95x3x4
DB Lateral Raise – 2 work sets
Seated DB Press – 2 work sets
Banded pec Dec – 3×15
Push Ups – rest pause set to failure