LIFT
We don’t lift to impress. We lift to be ready when needed.
We train to carry what matters
Today.
Tomorrow.
And 30 years from now.
CROW LIFT
1. Why We LIFT
Not for the mirror.
Not for the pump.
We lift because one day, someone will need to lean on you —
and you don’t want to fold.
PRs are cool.
Reliability is cooler.
Arnold still lifts at 70.
Not for Instagram.
Because strength stays useful — long after followers fade.
We don’t lift to be big.
We lift to be ready when needed.
2. The CROW Framework
Master the basics.
Compound movements only.
They’ve lasted 100 years for a reason.
Volume over ego.
10–20 sets. Lighter weight.
Strict form. Slow progression.
Built to last — not to post.
Session flow:
20 min Incline Bench
20 min Weighted Pull-ups
20 min Legs + Lower Back
One hour.
3 movements.
That’s it.
Explosive lifts.
Full-body.
Higher reps (3+).
Move fast. Recover slower.
Train 2–3x per week.
No badge for daily burnout.
Fuel = 1g protein per pound.
Add greens.
Add fruit.
Don't overthink it. Just don’t eat like trash.
You don’t need a 6-day split.
You need a body that answers the call when it matters.
3. GEAR
Grip:
Paper towels or chalk.
That’s it. Cheap works — as long as you show up.
Load:
Band or belt for pull-ups.
Bodyweight isn’t a ceiling. It’s just your floor.
Tools:
Dumbbells.
A bench.
A bar.
You don’t need more gear. You need more consistency.
Timer:
Skip the 965 Pro Solar Ultra.
Get a Garmin 745 — and fewer excuses.
Heart Rate:
Chest strap > wrist.
Because smartwatches don’t know when you’re working — only when you’re moving.
Ritual Layer:
Hat.
It’s not just shade — it’s a switch.
Put it on, and you're training.
Unsexy Essentials:
Earbuds or a speaker (optional)
A quiet space
A reason to show up
Don’t let gear become a barrier.
Make it a ritual.
4. LIFT Commandments
1. You earn weight.
No ego lifting. No shortcuts.
Add plates when your form begs for more — not when your ego does.
2. No texting. No small talk.
Head down. Get after it.
Leave the social set for after the session.
3. Stop just shy of failure.
Enough to grow.
Not enough to ruin tomorrow.
4. Get aggressive when it counts.
Scream if you need to.
But earn that rage. Don’t rehearse it.
5. Master the simple stuff.
“Wash on, wash off.”
Before you split your week, build a foundation worth dividing.
Big lifts don’t start with big weight.
They start with small, repeatable discipline.
This isn’t how to lift heavy.
It’s how to stay strong — for life.
LIFT WITH ME
If you’re looking for a training partner,
join the Lift With Me series
— raw, silent sessions to build what lasts.
The Setup:
20 min chest → incline bench (Smith or dumbbells)
20 min pull → progressive weighted pull-ups
20 min legs → ATG split squats + knee mobility
Each block is timer-based.
30–45 seconds per set.
Treat it like cardio.
Track your heart rate.
Spike it to 170 bpm.
Then do it again tomorrow.
Why?
Because it’s hypertrophy + time under tension.
Not just for show. For durability.
To build tendons, not just muscle.
To strengthen the full range—not half reps with ego weight.
I started at 150 lbs.
Now I’m 170.
Still pulling 45 lbs every session.
For 20 minutes straight.
The Truth:
This protocol is boring.
Monotonous.
Silent.
But it works.
You won’t get big overnight.
You won’t impress anyone in the gym.
But you’ll build a body that lasts.
Built slowly. Built for life.
🕊️ #BuiltFromWithin