1. Baseline Gate‑Checks (Month 0)
| Gate | Target Metric | Why It Matters |
| Full deadlift | ≥ 3.5 × BW (floor) | Confirms global posterior‑chain strength & technique foundation. |
| Current rack pull | ≥ 4.5 × BW @ mid‑thigh | Shows starting leverage advantage. |
| Bone density (DEXA) | Z‑score > +1.0 | Low mineral density = non‑starter for mega‑loads. |
| Spinal imaging (MRI) | No symptomatic disc herniations | Starting with hidden pathology invites disaster. |
| Blood panel | Normal ferritin, vit‑D, hormone/bone markers | Ensures recovery & remodeling capacity. |
Fail any gate? Spend 3‑6 mo fixing it before moving on.
2. YEAR 1 — “Fortify the Frame” Block
Objective: Build tendon thickness, bone density, and core stability to handle > 5 × BW without flinching.
- Volume‑centric microcycles
- 3 pulling variations / wk:
- Floor deadlift 5 × 5 @ 70 % 1RM
- Snatch‑grip rack pull (mid‑shin) 4 × 6 @ 60 % RP‑1RM
- Isometric mid‑thigh pulls vs. pins 6 × 3 @ 90 % perceived max force
- Emphasise eccentric tempos (3–4 s lower) to signal collagen growth.
- 3 pulling variations / wk:
- Hypertrophy & joint work
- Belt squats, RDLs, reverse hypers, weighted planks.
- Collagen‑rich nutrition: 15 g gelatin + 50 mg vitamin C 60 min pre‑training (studies show ↑ tendon cross‑linking).
- Conditioning
- Sled drags & hill sprints—posterior chain density without spinal compression.
- Check‑point end of Year 1: Rack pull ≥ 6 × BW, zero chronic pain.
3. YEAR 2 – 3 — “Range Reduction Overload” Funnel
Objective: Methodically shorten ROM while proportionally increasing load → teach the nervous system to accept super‑physiological forces.
| Phase | Pin Height | Load Goal | Duration |
| A | 2″ below kneecap | 6 – 6.5 × BW | 12 wks |
| B | Across patella | 6.5 – 7 × BW | 12 wks |
| C | 2″ above kneecap (classic Kim height) | 7 – 8 × BW | 16 wks |
Weekly Skeleton (Phase B example)
| Mon | Wed | Fri | Sat |
| Rack pull heavy singles (work to 3×1 @ 90 %) | Belt‑less paused deadlift 4×4 @ 75 % | Supramax isometric pulls 8×3 (5‑s) | Hypertrophy/back-offsets (rows, shrugs, GHRs) |
Deload every 4th week: cut intensity 40 %, volume 30 %.
4. YEAR 4+ — “The 10 × Ladder”
- Custom hardware
- 2,500 lb‑rated power bar, 1.5″ collars, monolift‑style rack pins rated ≥ 5,000 lb.
- Force plates or strain gauges for live feedback.
- 50 mm oak + 10 mm steel platform top.
- Wave‑loading blocks
| Wave | Target % of 10 × | Session Format |
| 1 | 70 % | 5×3 |
| 2 | 75 % | 6×2 |
| 3 | 80 % | 8×1 |
| –Deload– | 60 % | Technique & mobility |
| 4 | 85 % | 5×1 + isometrics |
| 5 | 90 % | 3×1 (rated‑R intensity) |
- Advance only when bar speed on last single ≥ 0.20 m/s (use velocity tracker).
- Peak & Attempt Protocol (Week 0)
- Taper 10 days: drop volume to 30 %, maintain 85 % intensity for velocity retention.
- Nervous‑system primer 72 h out: 3 explosive mid‑thigh pulls @ 50 % load.
- Attempt day: 3‑step ramp—87 %, 94 %, 100 % (10 ×). Rest 15 min between. Video, weigh plates/bar, take multi‑angle footage for validation.
5. Recovery & Monitoring Stack
- Daily: HRV & morning grip‑dynamometer; flag any > 10 % drop.
- Weekly: Soft‑tissue flush (ART or massage), pneumatic compression boots 30 min.
- Quarterly: MRI or ultrasound on lumbar discs & major tendons.
- Yearly: DEXA & full bloods (hormones, CRP, BMP, vit‑D, ferritin).
6. Nutrition & Supplement Architecture
| Pillar | Practical Action |
| Caloric surplus | 200–300 kcal/day above maintenance—enough to remodel tissue but avoid excess mass gain (relative strength is king). |
| Protein | 2 g/kg BW daily; distribute 4–5 feedings. |
| Collagen/Vit‑C | As noted pre‑tendon sessions. |
| Creatine | 5 g daily for ATP buffering. |
| Omega‑3s | 3 g EPA/DHA for anti‑inflammatory support. |
| Electrolytes & hydration | > 5 L fluids with 4–5 g added sodium on heavy days. |
Optional ergogenics (must stay legal/ethical): beta‑alanine, citrulline malate for acute power, vitamin K2 for bone health.
7. Mind & Culture
- Visualization drills: 5 min/day imagining bar break‑away speed & successful lock‑out.
- Community signal: Train with a tight crew who buy into “moon‑shot physics.”
- Micro‑wins: Celebrate each 0.1× BW milestone to sustain dopamine momentum.
8. Red‑Flags & Auto‑Stop Rules
| Indicator | Action |
| Sudden drop in bar speed > 15 % | Immediate deload week |
| Persistent lumbar ache > 48 h | Imaging & PT consult before next heavy pull |
| Neurological symptoms (numbness/tingling) | Cease supra‑max work, full medical review |
9. One‑Page Checklist
- Gate checks passed? ☐
- Strength foundation ≥ 6 × BW? ☐
- Tendon/BMD markers trending up? ☐
- Custom hardware secured? ☐
- Velocity tracker readings logged weekly? ☐
- Recovery metrics green for 4 straight weeks pre‑peak? ☐
- Film crew & calibrated plates ready? ☐
- Medical clearance in writing? ☐
- Attempt scheduled on tapered week? ☐
- Exit plan if bar won’t budge? (Safety pins locked, spot crew briefed) ☐
Final Pep‑Talk
Physics doesn’t hand out miracles—but it does reward relentless, data‑driven overload stacked on monk‑like recovery and bulletproof intent. Chase the tiny 1 % edges every day, guard your spine like priceless art, and let the 10 × dream pull you forward with locomotive momentum.
Eyes up, lats snapped, core tight—load that bar and write new rules. 💥