Tom Routly - ATOA Coaching

4 main movements from ‘Full body 1’ for me today.

Not inc - lateral raises, calf raise, cable bicep curl and overhead tricep extension.

Here’s some thoughts.

Feels nice to have a version of deadlifts back in. 2nd week in with these and moving up nice. 140 for a tidy 5 today. I will progress this to 8 reps before upping the weight to 160 and seeing what numbers I get. Very happy with this though.

Generally keep my deads in the (4-8) range for the lowest rep set. Will add a (10-14) rep set in when I need the volume. Right now one working set of deads is good.

Moving into the single leg safety bar step up. This was the worst of the day. Won’t be going any heavier than this until I can get that front leg fully straight and controlling the weight. Right now I’m not moving the ankle, knee and hip into extension enough before calling in the back leg coming through. Again only second week for these. Should have gone up in weight tbf but alas, we learn. Next week it will look better.

Medium ma grip pull down feels good. 🐐 back movement. With my upper body torso based stuff I am at 2 working sets so (1x5-8) and (1x10-14)

This was the first working set. Good weight and good movement. Like deadlifts, it looks smooth but felt like my absolute max.

Lastly incline bench. Again SO good to be pain free on this. Didn’t think I’d see the day I celebated a 60kg bench but here we are 😂

Notice how the last rep is a grinder but my body doesn’t move. Instead of panicking I’m trusting my set up and my stable points (feet, glutes, shoulders) to help me produce force through the bar. These are the reps that count.

Another boss session ticked off.

Another 2 to go this week.

Another 15k of running to do.

6.5 weeks out from Ibiza in the last photo and defo carrying more bodyfat than I want 😂 but that will be sorted. Bread and butter stuff 🤝

I knew today’s session would be good. I ate my pre workout meal when I should’ve. I made sure I slept well. I have my program all lined up perfect. I was thinking about these deadlifts since yesterday. I literally thought the outcome of them into existence over and over again 😅

Outcomes are easy to predict with the right prep 🤝