I haven’t done the incline press or the hip thrusts, but I’m making an incline bench and also have an idea for making the thrusts work too, possibly sandbags to get the barbell to the right height (small discs you see) and some pipe lagging for the bar – I think I mentioned that my gym is also my shed! LOL 🙂

I’ll probably try this workout to day and use it to increase my lifting. Thanks again for the encouragement. 🙂

How do you think I must feel; I am an Girl Gone Strong and I could barely do 1 FS 🙁 But, the point getting yourself better and being able to measure YOUR OWN progress. So, don’t be too hard on yourself Niko. Did you do the other exercises too?

Your legs will get stronger as long as you don’t avoid training them. Work on good form + Full range of movement before getting crazy with the weight 🙂

I front squatted my bodyweight for the first time ever today, indeed it was my first timer ever doing barbell squats at all. At the very most I managed 2 reps, maybe the first wasn’t totally down and the second I staggered a little on the up then down for the third but I had to drop the bar. This was all just after purely warming up and with no intense workout beforehand.

I do have a video of my efforts which I was going to post on the weekly “Contreras Challenge” but when you see guys on the same site reaching 20 or 30 reps likes they’re nothing it can feel pretty demoralising. 🙁 My upper body strength is OK in my humble opinion, my legs need major work it seems. I guess I can only get better and would value any advice you have. Thanks as always. 🙂

Chrisy, did the xfit coach give you some corrective exercises for your knees caving in? Some strengthening exercises for the glute med might help. Have you ever seen me do lying leg clams? Jane Fonda Leg Lifts? and X-Band Walks? These are great exercises to include in your program to help correct this problem. Also you may benefit from pointing the knees and toes out a little more to allow the glute med to be activated more.

Hope this helps 🙂

I’ve been told before it could be the onset of it and its gotten worse. Though coach at xfit said my squat is very gd with almost perfect form but my knees have a tendency to go in slightly so I’m at risk of ACL and need to watch it esp when lifting so I could have annoyed it further. But getting sent for xrays anyway, hope its not I like going hell for leather when training, hate cardio and love lifting!

True, all I need is a rack and my spare room is well equipped lol its money well invested I think lol

Who needs clothes and wardrobes when you have a squat rack 😉

Sounds pretty cool! Though don’t be lookin like Fatima!! eek! 😛 Doubt you would.

Sorry about your knee, that sucks – hopefully it’s not arthritis 🙁 A bit of competition is what we need sometimes, people to keep us wanting to do better.

Good luck 🙂

Haha thanks Nia 😀

That’s great Mickela 😀 2 Pull ups!! YAY !

You are right to ensure your form is strong before increasing the weight. I am so pleased to hear that all this has improved your running too. Great stuff.

Glute bridges everywhere 😉

well we’ll see if it fits first- I’ve a wardrobe to move first lol

Yeah its in the industrial estate at the back in a big warehouse. The guy and his wife have recently moved up from Lurgan to take xfit to here. Basic but has everything you need- ropes, tyres, prowlers, etc..

It is very different from anything else I’ve done before plus the coaches will keep me on the straight and narrow- I need a format to follow.

The ‘baseline work out’ to deem my form, strength etc was harder than I thought lol Quite endurance based. Haven’t been training as much (suspected arthritis in my knee which Im getting tested for 🙁 really starting to piss me off as it seems to be really flaring up and getting worse ) and it floored me lol! But it would be np for you.

I like the idea of the competitiveness with other members and its community spirit. Plus it purely focuses on strength and functional movements. And offers training and entry into competitions for Olympic weight lifting etc. Was actually a girl there training for a comp- which I was impressed by because apart from yourself I know of no other female that purely strength trains. It’s not a bad wee number, I’m looking forward to looking like oul fatima out of I’m a celeb lol!!