It Begins With You
We desire to live honestly. But what exactly does that mean? How do we live with a greater sense of urgency, a necessary degree of ruthlessness, and an unwavering commitment to that which we hold most dear? How do we remain true to ourselves; and moreover, aligned with that which is truly virtuous and noble in a modern world socially engineered to pull us further and further away from both? A world that is essentially disconnected from nature, governed by bureaucracy, goaded by increasing consumerism, and fraught with distractions that keep us from becoming the embodiment of our virtue.
It begins with us: by transcending that which resides at societies base via a brutally honest self assessment; by practicing self awareness until it hurts; until it burns; until it brands its mark into our flesh and forms a scar. And using this scar as a reminder that if we cannot be honest with ourselves, we will never overcome that which stands in our way and hinders our advance. By finally accepting that it’s futile committing to only some of the promises we make; by knowing that we are either committed or uncommitted, disciplined or undisciplined; by understanding that there is no middle; that there never was a middle. It was just a lie we told ourselves. Because we are either content to bleed for that which does not serve our higher purpose, or save every last drop of our precious blood, lest we need it, fighting our own war.
Max Effort Upper
Warm up x 4 rounds:
- Band Pull Aparts x 20
- DB Bench Press (light) x 20
1A) Bench Press - Work up in 3′s until they get moderately difficult, then keep working up in singles. Get 5 heavy singles in staying in the 9 to 10 RPE range. DO NOT MISS any attempts. Slow jumps in weight. 5 working sets (5 x 1) RPE 9-10
1B)Weighted Neutral Grip Pull ups – do 2 to 3 ramp up sets to find a heavy weight (9 RPE). Stay there and do 5 sets of 3. 5 working sets (5 x 3) RPE 9-10
2A)Seated Cable Rows – Do 1 to 2 ramp up sets, then 4 sets of 12 reps at a 9 RPE. On last set do the rest/pause method to sneak in extra volume. 4 working sets (4 x 12) 9-10 RPE
2B)Bodyweight Rope Tricep Extensions – Do 4 sets to failure. If you can’t get at least 8 reps, do them on a barbell in a rack. 4 working sets (4 x 8-12) 9-10 RPE Link here
3A) 6 Ways – 3 x max reps 10 RPE Link here
3B)Barbell Curls – 3 x 20 9-10 RPE
4A)Straight Arm Pulldowns (on machine or with band) – Do 3 sets of 20 slow and controlled. Focus on working lats from a stretched position. 3 working sets 10 RPE
4B)Depth Push ups w/5 sec negative – Elevate hands on weight plates. Do controlled 5 second lowering stretching pecs. Go to failure each set. 3 working sets 10 RPE