StephieWillcox Member

How would I decide if I was quad dominant and go about correcting this? In particular I'm talking about squatting with quad dominance (or possibly lack of glute activation, or maybe quads are my weakest link. I have no clue but something is going on)

Aigre - I figure I will pull sumo as an accessory, I will likely continue to pull conventional for the main training Jo - I hope you can get the bar position stuff figured out :( Upper heavy today Bench press: 3 x 6 @ 40kg nearly bailed on the final rep but I thought screw it. The gym was busy and someone would have helped…

So after I was off with Kaitlyn the lurgy then came to me and Nick!! Started feeling better last Tuesday, but still struggled to get anything done, so decided to give myself some time off to get better. Today I did lower heavy and I should have deloaded much more. Squats: 3x6 @ 70kg - this was bad. My form was very bad :(…

This was awesome. I danced throughout my childhood/teens and have had enormous trouble with narrow stances (and also shoes). I now see that this could totally be related. ETA: I love to tap too, think you just introduced me to my new favourite IG account

Right, well I was on here on Monday with the good intention of updating you all and checking in, and in the middle of my post got a phone call from nursery to say that my daughter had thrown up and could I please come and get her. So 48 hour exclusion period meant 2 days off work at home with my poorly little one. And I…

^ I agree with this. I dunno what the F my problem is but knees track straight in lifting shoes (I have the adidas powerlifts) and not in anything else although I use chucks for every other exercise. Do itttttt

HAHAHAHAHAHA - That's amazing :) I haven't been to the gym this week - got struck down by a horrible cold with a horrendous cough and so haven't been sleeping well. Didn't want to make myself worse so an unscheduled rest week it is! Aigre - Well done for doing what you can while you are away, always tough when we're not in…

Well you just made my day <3

Aigre - I must have gotten stronger, because pause squats used to feel like the devil, but I did pause squats at 50kg with no knee cave and everything felt pretty good! Upper control day today Spoto press: 6 x 4 @ 35kg This wasn't very hard, it's made me realise my bench is rubbish because I lose tightness. Keep the…

Yes!!! This is ALWAYS where I get stuck. Get it off the chest no problem, get it up a bit higher than I stop for spoto, maybe 3-4 inches, and I am DONE! I can't move it at all. Will switch my accessories (or at least my bicep curls haha) for tricep stuff! (The accessories are all optional and switchable)

Paused squats I think are brilliant - I have a HUGE tendency to bounce out of the hole and I feel like paused squats make me use many more muscles. Paused deads I am unsure. I can see how they strengthen your back, but we'll wait and see. The reason they are programmed in the program is to work on technique whilst still…

Sorry, I'm spamming you guys. Pause deads for the first time ever today - does my back look alright? In particular I'm concerned by my upper back https://instagram.com/p/BPcq_YJjinJ/

Kimi - OHP sucks, we all agree. I sometimes do some push press just to mix it up, but would love to know of accesories to improve if any of you have used any. Jo - sorry about your back :( I hope the xray at least leads to other diagnosis stuff Lower control day today Paused squats: 6 x 4 @ 50kg Paused deadlifts: 3 x 4 @…

Yes - I feel the flare when I start to find things hard. Will try to tuck harder than I am doing. I do struggle with general tightness when I bench. I feel like I start out ok, but then it all goes to hell. I have spoto press on Friday which I find easier to keep tight, so will try to get a better video next…

Aigre - You got knee sleeves, amazing! I'm adding that to my list (which already includes a belt and fractional plates!) Upper heavy day today Bench press: 3 x 6 @ 37.5kg got a little concerned on my very last rep that I was going to need saving, but got it up there DB row: 3 x 6 each side @ 15kg OHP: 1 x 6 @ 25kg Lat…

^ tremendous will give that a go What angle would be better in future? At a new gym so having to figure out the etiquette still, no one else seems to be videoing and everyone seems to have major form issues!

Bench this time! I've been trying to work on leg drive but I don't really know if it's helping! My bench is so weak. Any pointers of things that need work? https://instagram.com/p/BPaFwqLjPvP/

Candito's linear progression - it's suiting me well right now and I love that only one of the days (heavy lower) feels like death. The other 3 are fairly doable

They are called "Tikiboo leggings", and I have only found them on a UK site, but maybe they are sold somewhere in the US. They're so awesome :) every day is rainbow and unicorn day. Haha

Aigre - 7 miles is awesome!! Sam - great workout, lots of stuff getting done over there! Today was heavy lower (I apologise I keep forgetting to check in, always seems to be on heavy days!) Squats: 3 x 6 @ 65kg Deadlifts: 2 x 6 @ 80kg Split squats: 2 x 8 each leg @ 20kg Stiff legged deadlifts: 2 x 8 @ 20kg (Was supposed to…

Thanks! Super helpful video. I, in no way, think you are endorsing this practice :) Need to consider what I should do really. The nutrients (or lack of) is an interesting point that I hadn't considered. I have PCOS and have an eternal struggle with nutrition and weight loss. I may adapt a more moderate calorie intake and…

MINUS 17!!!!! WHAT THE HOLY HELL IS GOING ON OVER THERE?! I have never ever felt a temperature anywhere near that!!!! ETA: My leggings are awesome and I have even more awesome-r leggings coming soon :)

Kimi - yes! That's awesome :) I thought I saw some baby traps today and got excited! Dawn - good lifting, I used to love training in the mornings, but I'm kind of used to lunchtimes now, don't think I could switch it up My lunchtime meeting was cancelled today so I may reach 4 days this week! Today was heavy upper Bench…

I apologise, and you've probably heard this question a million times, but I can't seem to find it (why can't we search just in this forum grrrrr). Is there any reason why dropping to low calories for an extended period of time to lose weight would be bad? For reference, I would be talking about 1000 - 1200 calories a day,…

Not sure I can get my 4 lifting days in this week, but can certainly do 3. Monday is the hardest day so I'm glad that's done with!! Heavy lower Squats: 3 x 6 @ 60kg Deadlifts: 2 x 6 @ 70kg Split squats: 3 x 6 each side @ 20kg barbell Stiff legged DLs: 3 x 6 @ 20kg barbell Was sooo sweaty (especially after the DLs), and…

Aigre - trying out a program called Candito Linear Progression. It's a 4 day/week program, two upper days, two lower days, thought it might work better with no time and better recovery. Great run :) I drove to the gym today, but it was upper heavy day which was much quicker than lower heavy yesterday! Once the temperatures…

So I've just looked at the route to the gym and it's one mile away. If I drive, park up and get to the gym and then get changed it takes like 20 minutes. I should learn how to run, then my warm up would be done on the way to the gym, and my cool down on the way back. Something to consider in the future. Maybe tomorrow. I…

Oh it's been a while, but new year, new job, new gym and I am back. I have to drive to the gym at lunchtime which cuts into my routine quite significantly, picked up a 4 day routine to try it out and to see if I can fit it in. Today was lower body heavy day. Squats: 3 x 6 @ 50kg (I forgot my logbook though and did 4 sets,…

I qualified. OH MY GOODNESS. Stephanie Willcox F.I.A Looks good Today was also my last day at work. Aigre I promise you I will be back with a bang in January (and a new gym, and let's face it, likely to be a new routine) x

This was super helpful, thanks. I might run this version starting in the new year. Although I will do as Wendler now recommends and do 2 rotations back to back (increasing TM after 3 weeks) before the deload.