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Latest articles:

10 tips to nail your nutrition
Don’t let fat loss be your only metric of success
Adjusting the dial
Fitness Myths That Need to Die
Sleep Hacking: tips, tricks and my routine for a kick ass sleep

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rob.ftafitness

🚀 I help people get, feel and look strong.
👇 Work with me here:

Squad ❤️ Another year dancing at the London

Squad ❤️

Another year dancing at the London Landmarks Half Marathon.

I can't explain how fucking proud I am of this! 🥳

230kg (507lbs), beltless 🚀

AKA what I've been training for over the past 6-9 months.

Like my previous bench press video, my goal this time around was to hit the 500lb deadlift again, but this time, I wanted to leave no doubt in my mind.

And I wanted to do it without the assistance of a belt.

Suffice to say I fucking smoked it.

Not only did I hit the 500lbs, but I decided to go for a little bit more, hence the 230kg/507lbs, and I definitely feel like I had a bit more in me (it was really difficult not to go for more, but I decided to leave it there).

Also, I did this using a different style of bar than I'd been training with, which threw a nice little curve ball into the mix.

The other reason I'm so happy with this is because last year when my depression really hit, I decided to drop all of my estimated weights for all of my lifts to make my training less stressful mentally, which at the time was a mind-fuck and tough to do.

But it obviously paid off in the long run.

Anyway, TLDR, I'm really fucking happy and super proud of myself, which doesn't happen often, so I'll be celebrating with some good food and good rest this weekend.

100kg ✅️ 102.5kg ✅️ 105kg ✅️ Over the

100kg ✅️
102.5kg ✅️
105kg ✅️

Over the past 9 months, I've been working on rebuilding my bench press with the aim of benching 100kg, but "comfortably."

(I've always struggled with anything over 90kg on my bench. I blame my Mr. Tickle-esque arms).

So to say I'm happy at not only achieving these numbers but also in the fact that they felt so good would be an understatement.

Takeaway lesson: sometimes you have to take 2 steps back to take 3 steps forward.

Special thanks to @manny_cooke for giving me a motivational nudge to go for the 105.

(side note: I actually didn't want to put the first video up because of my belly. Fucked up, right? Body image is a bitch)

Don't blow your load too early. Exercise doesn't

Don't blow your load too early.

Exercise doesn't mean you have to suffer.

And neither does improving your nutrition.

Going to extremes too soon is the main reason people struggle to make lasting changes.

Take your time.

Find the enjoyment in moving your body and focus on how good it makes you feel and I guarantee you're more likely to stick to it for longer, which means you're more likely to see results and keep them long-term.

It'll also make the whole process a lot more enjoyable, which is a nice bonus.

Just a few bullet points to help you spot the red

Just a few bullet points to help you spot the red flags and make life easier.

Let's make 2025 the year we ignore the 💩 and focus on the things that actually matter.

It's always an absolute honour to perform here eve

It's always an absolute honour to perform here every year, and it's made all the better because I get to do it with a great group of humans ❤️

There's nothing quite like throwing some extortion

There's nothing quite like throwing some extortionately long pauses into your training to help keep you humble.

First practice for our performance at the Royal Al

First practice for our performance at the Royal Albert Hall, DONE!

When you fail a rep, but you're too stubborn to le

When you fail a rep, but you're too stubborn to leave it alone...

Fun fact: swearing at the weight tells it that you're the alpha and makes it weight 5% less.

A little training footage from yesterday's session

A little training footage from yesterday's session...

Deadlifts
194kg, 1 x 4
171kg, 5 x 4

Bench
85kg 2 x 4
75kg 5 x 4

Leg extensions
3 x 8 - 12 (weight: who cares?)

Super ROM chest supported lateral raises
3 x 15 - 20

And that's it. Nice and simple, but effective.

Bench is still feeling really good, even after taking over a week off, which is great, as normally when I come back from holiday, it has a tendency to feel like crap.

Iceland, you were wonderful. It's proving impossi

Iceland, you were wonderful.

It's proving impossible to sift through the hundreds of photos and videos that we all took, so here are a few just so that I have them here as a reminder.

All the thanks to @polina_zt and @norm_88 for organising such a great trip and creating the opportunity for so many wonderful memories.

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