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@Hilly ...PM'ing you now...

I'm looking for assistance with diet/training/supplementation etc. Not a pt as I know my way around a gym but someone who can help me set goals and a diet/training strategy for the year. I'm in Northumberland so if anyone can recommend someone in Northumberland/Tyne and Wear or the borders...

Many thanks for the reply Rosie! My delt routine is going a little stale so I hope you don't mind if I pinch your hand positioning idea :whistling:

Rosie...what reps do you work with? And can I ask about your hand positioning on side raises? How does this vary? xx

Great to see the detail you are going into with food and supplements :yes: x

I wish I had done it after I saw the pictures on FB! I'm not well atm so couldn't risk getting stranded in Manchester but I could have worked round that. Really, I just doubted myself and my ability, know my numbers are **** and I have no idea about competition lifting (read scared to make a...

Watched the video of Leslie Watson benching earlier. Feeling really inspired being exposed to so much female lifting. Awesome hook up Tatty...thanks for sharing it. x

Really liking the look of Shieko Liam! Especially as it is a routine that can run for some time. Did you do #29 or the modified version of it? How did you find it? Did you make any of your own modifications to it? The only sticking point for me is that it is a three day routine. Gym...

So, I finished Smolov Junior on Saturday gone and I'm not planning on repeating it until 2014 (for squat anyway)...Deloading this week and testing my new squat max this Saturday. Where do I go from here?! Should I squat more than once per week to continue to bring my squat up as it is still...

Evenin'...I finished Smolov yesterday! Only puked twice :whistling: However, no sleep last night as my lower back was in pain. I don't know how I got through the last session.. Sore shins, hips were aching and tender and quad doms. Elbows where knackered too. I did loads of stretching/foam...

I'm a newbie lass to powerlifting with a dire squat Liam (not that my bench or dead are that decent!) I shouldn't have been failing at the weight I was lifting :( However, I had been over ambitious in my aims. My PB for squat a fortnight ago was 60kg x 5 and today I did 70kg for 3 x 3 and the...

I failed on Smolov Jr today too. :whistling: Meant to be doing 10 x 3 but did 3 x 3 then 7 x 2 including a break to puke! How will you work your second week now Liam? Take a percentage of your failure number?

I've been trying to improve my arch as I'm naturally curvy and find it more comfortable than flat back. I now do all my warm up sets lying over a foam roller. As the back softens the glutes relax and hit the bench so you can concentrate on pushing through the legs and tightening the upper...

I used to be able to eat anything then developed intolerances to oats, wheat, dairy, rye, rice...you name it, I have an intolerance to it! Went through several medical tests and none came up conclusive. Intolerances can not be tested for so it is just a case of trial and error. The symptoms...

Bloomin' heck. You are both quicker than me! Thanking you too jj1981...:thumbup1:

:thumb:MMMMmmmmwahhh! Thank you sooo much Sir Danny...x

Feck...just gone to calculate my numbers for next week and the Smolov Jr calculator has disappeared. Does anyone have a different link as I can't find it!!!

You are a peach Liam :rolleyes: I'm going to have the weekend off in preparation for this. I hope you hammer your bench goal!

Really like the look of that Smolov Jr Liam! I was thinking something along the lines of the following... Day 1: Squat/military press/Facepulls Day 2: Squat/chins/biceps Day 3: Squat/bench/close grip bench press Day 4: Squat/dips/shrugs Keeping the reps low for the militrary/chins/bench/dips...

Thanks Liam and Andy. Liam...how will you work the rest of your training around this? Will you still deadlift and squat? If so, what rep ranges? Also, will you be including assistance? Asking because I've only ever done 5/3/1 so I'm not sure how to structure a program around the Smolov Jnr.