alice_francis_freeman

Alice Francis-Freeman

🏴󠁧󠁒󠁳󠁣󠁴󠁿 Edinburgh/Glasgow
πŸ‹πŸΌβ€β™€οΈ -72kg Junior IPF Powerlifter
πŸ”Ή @improveyourbench Athlete
πŸ“š Physiology and Sport Science student

Two weeks until we do it all again... πŸ‘€

Two weeks until we do it all again... πŸ‘€ - 10 hours ago

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Last week I let some small negatives really get to me. This week, with just 2 weeks of training left in the run up to British, I'm trying my best to take all the positives from each session.
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190kg deadlift - Not as perfect as I would like, but 12.5kg more than my comp max and 5kg up from last week 
110kg bench and 105kg for a double (PB).
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Thank you to @guweightlifting for hyping me up when I need it most
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Check out @improveyourbench for 10% off women's clothing until midnight tonight, and use ALICE10 for a further 10% off πŸ”₯

Last week I let some small negatives really get to me. This week, with just 2 weeks of training left in the run up to British, I'm trying my best to take all the positives from each session. - 190kg deadlift - Not as perfect as I would like, but 12.5kg more than my comp max and 5kg up from last week 110kg bench and 105kg for a double (PB). - Thank you to @guweightlifting for hyping me up when I need it most - Check out @improveyourbench for 10% off women's clothing until midnight tonight, and use ALICE10 for a further 10% off πŸ”₯ - 4 days ago

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Nothing moved very well tonight, so instead here's a cool af photo from the other weekend @supertraininguk when I had remembered how to squat.
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Get yourself some STrong knee sleeves from @improveyourbench
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πŸ“Έ @lab.94_

Nothing moved very well tonight, so instead here's a cool af photo from the other weekend @supertraininguk when I had remembered how to squat. - Get yourself some STrong knee sleeves from @improveyourbench - πŸ“Έ @lab.94_ - 10 days ago

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I had been looking forward to this session all day. Not everything went to plan but generally pretty pleased. 
Bench 1@110kg and 3x2@102kg. Particularly happy with how the doubles moved. 
Deadlifts 1@185kg. Not quite how I wanted them. First attempt it moved speedy, but once again I lost my balance at the top and I dropped the bar. I try to hold myself to high standards and wasn't happy to leave it like that so I took it again. Slower, but no wobbles. 3.5 weeks to fix this issue. 
Followed by doubles @172kg 
ALICE5 and ALICE10 for discounts from @improveyourbench

I had been looking forward to this session all day. Not everything went to plan but generally pretty pleased. Bench 1@110kg and 3x2@102kg. Particularly happy with how the doubles moved. Deadlifts 1@185kg. Not quite how I wanted them. First attempt it moved speedy, but once again I lost my balance at the top and I dropped the bar. I try to hold myself to high standards and wasn't happy to leave it like that so I took it again. Slower, but no wobbles. 3.5 weeks to fix this issue. Followed by doubles @172kg ALICE5 and ALICE10 for discounts from @improveyourbench - 11 days ago

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How happy do PBs make you? -
Thank you for capturing it @lab.94_ @improveyourbench

How happy do PBs make you? - Thank you for capturing it @lab.94_ @improveyourbench - 14 days ago

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20th birthday celebrations with my favourite people β™₯️

20th birthday celebrations with my favourite people β™₯️ - 15 days ago

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ARcHiNg iS CheATinG
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For as long as it is within the rules, it is not cheating. Whether it should be within the rules or not is another matter, but what should be implemented to prevent it? We know that 'lying with you back as flat as possible' wouldn't be the way to go about it. Perhaps the bar range of motion needs to be a minimum of Xcm? Perhaps your forearms have to go to vertical? ---
In my opinion, having a good arch is all a part of the game, as much as having the ankle mobility to squat deep enough is, or having the hip mobility for a wide sumo stance is. You work on it, like you would any other aspect of your lifting. Those who work harder on it, will be at a competitive advantage. 
Of course there are those who are at a genetic advantage. Some of us are born with the capacity to be more mobile than others. At the same time, some of us are born with a greater proportion of fast twitch muscles fibres, some of us are born with shorter legs and longer arms, perfect for deadlifting- no one's complaining about that. There's always going to be someone with greater genetic potential than you, but it's what you do with that potential that counts. πŸ“Έ @lab.94_ πŸ‘• @improveyourbench

ARcHiNg iS CheATinG - For as long as it is within the rules, it is not cheating. Whether it should be within the rules or not is another matter, but what should be implemented to prevent it? We know that 'lying with you back as flat as possible' wouldn't be the way to go about it. Perhaps the bar range of motion needs to be a minimum of Xcm? Perhaps your forearms have to go to vertical? --- In my opinion, having a good arch is all a part of the game, as much as having the ankle mobility to squat deep enough is, or having the hip mobility for a wide sumo stance is. You work on it, like you would any other aspect of your lifting. Those who work harder on it, will be at a competitive advantage. Of course there are those who are at a genetic advantage. Some of us are born with the capacity to be more mobile than others. At the same time, some of us are born with a greater proportion of fast twitch muscles fibres, some of us are born with shorter legs and longer arms, perfect for deadlifting- no one's complaining about that. There's always going to be someone with greater genetic potential than you, but it's what you do with that potential that counts. πŸ“Έ @lab.94_ πŸ‘• @improveyourbench - 18 days ago

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180kg 🌟🌟🌟
I hit this for my 3rd attempt in comp in July, however lost balance at the top so didn't get the lift. So to get this moving so well now even when at high fatigue levels feels great. 
Also hit a 105 bench which moved easier than ever. 
T-4.5 weeks until British 
@improveyourbench

180kg 🌟🌟🌟 I hit this for my 3rd attempt in comp in July, however lost balance at the top so didn't get the lift. So to get this moving so well now even when at high fatigue levels feels great. Also hit a 105 bench which moved easier than ever. T-4.5 weeks until British @improveyourbench - 20 days ago

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Team team team πŸ’ͺ🏼
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Amazing weekend down at @supertraininguk with the @improveyourbench squad. Thank you for the photo @lab.94_ 
Use ALICE5 for 5% off everything and ALICE10 for 10% off apparel, slingshots and hip circles.

Team team team πŸ’ͺ🏼 ---- Amazing weekend down at @supertraininguk with the @improveyourbench squad. Thank you for the photo @lab.94_ Use ALICE5 for 5% off everything and ALICE10 for 10% off apparel, slingshots and hip circles. - 20 days ago

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Another long but great training πŸ”₯
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Had to resist the urge to go off programme on deadlifts.
1@172kg moving as well as I could hope, and 4@164kg for a Rep PB.
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Bench 4@97kg. Soo much better than 4@95kg moved last week. 
Some light squats to finish. After a long time not doing comp squats the muscle memory has been lost a bit, so just need to bring the weight down and do a bit of technique work.
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Kit from @improveyourbench

Another long but great training πŸ”₯ --- Had to resist the urge to go off programme on deadlifts. 1@172kg moving as well as I could hope, and 4@164kg for a Rep PB. --- Bench 4@97kg. Soo much better than 4@95kg moved last week. Some light squats to finish. After a long time not doing comp squats the muscle memory has been lost a bit, so just need to bring the weight down and do a bit of technique work. --- Kit from @improveyourbench - 26 days ago

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Slingshot bench has re-entered the programme and I'm very excited about it. It satisfies the ego if nothing else. Also my first time doing paused deadlifts with sumo and they felt really good. 
Slingshot 4@115kg
Paused deads 4@150kg
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Looking forward to spending next weekend with the @improveyourbench team πŸ’₯

Slingshot bench has re-entered the programme and I'm very excited about it. It satisfies the ego if nothing else. Also my first time doing paused deadlifts with sumo and they felt really good. Slingshot 4@115kg Paused deads 4@150kg - Looking forward to spending next weekend with the @improveyourbench team πŸ’₯ - 29 days ago

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This kind of effort from us to look nice deserves to be documentedπŸ’ƒ

This kind of effort from us to look nice deserves to be documentedπŸ’ƒ - 29 days ago

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First training back in Glasgow with @guweightlifting and first session of this block πŸ’₯
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Deadlifts feeling lovely and quickly becoming my favourite thing to train- 1@170kg and 4@162.5kg
Top set of bench wasn't as good as I'd have liked, but back offs were much better- 4x4@90kg
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@improveyourbench

First training back in Glasgow with @guweightlifting and first session of this block πŸ’₯ - Deadlifts feeling lovely and quickly becoming my favourite thing to train- 1@170kg and 4@162.5kg Top set of bench wasn't as good as I'd have liked, but back offs were much better- 4x4@90kg - @improveyourbench - 1 month ago

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So I debated with myself about posting this but then I thought hey what's the difference between this and a holiday photo in a bikini... My 7 week bulk is coming to an end this weekend. On the right, weighing 72.2kg and and on the left weighing 76.3kg. My body weight fluctuates very little day to day if I just eat when I'm hungry, up to maybe half a kilo, so this 4kg weight gain was tough. My body seems very happy to maintain weight, but to gain or lose weight I have to alter my calorie intake considerably. 
This is the first time I've tracked while bulking (rather than just aiming to eat everything in sight). While of course this is more work, I think there are many benefits to it. I began eating 3000 calories a day, thinking this would be enough to gain weight. But when this wasn't working, I had to keep increasing my calorie intake until I noticed some weight gain at 4000 calories. 
To hit this target I was frequently eating past the point of full, doubling my breakfast portion, and stuffing food down me just before bed. 
Despite this being the heaviest I've ever been, I feel comfortable with how I look, and am surprised at the lack of major differences between the pictures. Here's to hoping that it translates into one big total.

So I debated with myself about posting this but then I thought hey what's the difference between this and a holiday photo in a bikini... My 7 week bulk is coming to an end this weekend. On the right, weighing 72.2kg and and on the left weighing 76.3kg. My body weight fluctuates very little day to day if I just eat when I'm hungry, up to maybe half a kilo, so this 4kg weight gain was tough. My body seems very happy to maintain weight, but to gain or lose weight I have to alter my calorie intake considerably. This is the first time I've tracked while bulking (rather than just aiming to eat everything in sight). While of course this is more work, I think there are many benefits to it. I began eating 3000 calories a day, thinking this would be enough to gain weight. But when this wasn't working, I had to keep increasing my calorie intake until I noticed some weight gain at 4000 calories. To hit this target I was frequently eating past the point of full, doubling my breakfast portion, and stuffing food down me just before bed. Despite this being the heaviest I've ever been, I feel comfortable with how I look, and am surprised at the lack of major differences between the pictures. Here's to hoping that it translates into one big total. - 1 month ago

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Last session at LIFT before moving back to Glasgow tomorrow 😒 Really gonna miss the wide range of kit, calibrated plates and a comp bench, but at the same time CANT WAIT to be training with @guweightlifting again β™₯️
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Also the last session of this training block and after all this volume, I feel more than ready to move on. 7 weeks out from British. 
SSB 5x6@110kg
T&G bench 3xRPE8 @80kg - 14 reps in this set. -
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@improveyourbench

Last session at LIFT before moving back to Glasgow tomorrow 😒 Really gonna miss the wide range of kit, calibrated plates and a comp bench, but at the same time CANT WAIT to be training with @guweightlifting again β™₯️ - Also the last session of this training block and after all this volume, I feel more than ready to move on. 7 weeks out from British. SSB 5x6@110kg T&G bench 3xRPE8 @80kg - 14 reps in this set. - - @improveyourbench - 1 month ago

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I HIT A PB!!! 157.5kg x 6 @RPEeasierthanitwassupposedtobe
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In June I opened with 160kg, I don't think that will be happening anymore. Cannot wait to see what this upcoming strength block brings.
@improveyourbench STrong singlet making me extra STrong today.

I HIT A PB!!! 157.5kg x 6 @RPEeasierthanitwassupposedtobe - In June I opened with 160kg, I don't think that will be happening anymore. Cannot wait to see what this upcoming strength block brings. @improveyourbench STrong singlet making me extra STrong today. - 1 month ago

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Felt particularly strong this morning despite an early start, might have something to do with @claytonsportstherapy working some magic yesterday.
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Heel elevated squats- 4x8@110kg
Touch and Go bench- programme was 3xRPE8@75kg. Don't think coach was expecting 3x17 to happen. 
1 more week of this block before we go back to competition lifts and I'm excited to see what all this weight gain and volume has done. 
@improveyourbench

Felt particularly strong this morning despite an early start, might have something to do with @claytonsportstherapy working some magic yesterday. --- Heel elevated squats- 4x8@110kg Touch and Go bench- programme was 3xRPE8@75kg. Don't think coach was expecting 3x17 to happen. 1 more week of this block before we go back to competition lifts and I'm excited to see what all this weight gain and volume has done. @improveyourbench - 1 month ago

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Things are moving well 🌟
Top set of deadlifts- 150kg x 6 
Last set of T&G bench after 6x6- 12 reps at 82.5kg
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@improveyourbench

Things are moving well 🌟 Top set of deadlifts- 150kg x 6 Last set of T&G bench after 6x6- 12 reps at 82.5kg - @improveyourbench - 2 months ago

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