Altum Performance

Maximise your energy first thing in the morning and crush your day 🔥

1. Morning Sun - Naturally boosts cortisol and sets your circadian rhythm
2. Eat some food - Food is our energy source, get it in, you’ll be more efficient, don’t give me you don’t have time
3. Hydrate - Get 500 - 1L in as soon as you can, gets you ahead for the day and your body needs it

Bonus tip: 10g creatine minimum per day, gives you an energy buffer essentially and has great brain benefits.

90kg back squat
He started at 60.
Three weeks.

Not from adding more sets, Not from training harder but from finding the way HIS body actually responds and dropping the generic program that wasn’t built for him in the first place.

Then the food clicked

A few small shifts, just from actually paying attention to what he was eating
Energy followed within days.

Same guy, Right approach, Completely different trajectory.

Bailey used to be in the gym religiously.
Then the shoulder started playing up, work got busier, and he stopped. That’s usually how it goes. It’s rarely one decision — it’s a slow drift, and one day you realise it’s been two years.

Pain isn’t a damage meter. It’s a protective signal, and that signal moves when you build capacity underneath it.

So we didn’t chase the shoulder. We built stability, and we worked on his ability to move through and access the positions he’d lost.

His volume work is now heavier than his old strength work used to be.

Same shoulder. A lot more available to him.

What have you stopped doing because it started hurting?

Sleep is king
1. Get off your phone earlier in the night
2. Get some morning sun
3. Be an adult, get 6-8 hours, go to bed and wake up at a similar time each day

Simple

You’ve probably built more strength than you can currently use.

Getting stronger never stops being the goal, but most people are sitting on strength their body won’t let them access.

Loose setup, weight in the wrong place, feet doing nothing.

Same sessions this week. Better setups. More on the bar by Friday.

Good technique isn’t about looking neat. It’s about getting to what you’ve already built.

What’s the cue that’s made the biggest difference to your lifting? 👇

Most people don’t decide to stop training during a heavy week. It just gets away from them, and by Thursday it feels easier to start fresh on Monday
However, Monday arrives with its own week attached, and that’s how one missed week quietly turns into two.

The fix isn’t more discipline, It’s a smaller session. Same exercises, same weight, half the sets
A 60-minute session becomes 30 and It holds everything in place until the pressure comes off, so there’s nothing to rebuild when it does.

What does a stressful week normally do to your training — do you drop it, or push straight through?