1:1:1

Gentlemen, the day has finally come and I get to say something to you that I have been waiting to say since last September.

Welcome to Team WB Fitness Season 4: Raw Aggression.

That’s right, today is phase one, week 1, day one or 1:1:1 and I could not be more excited.

Raw aggression is the culmination of my 12 years experimenting and being a student of the fitness world. The

You may not feel or look like a conqueror right this moment, but keep consistent it’s in the mail!

level of thought and customization that has gone into this program is off the charts and I will tell you this: If you follow the plan, keep your diet on point and don’t fuck things up you will see greater results than you ever thought were possible.

A couple of things to keep in mind:

You are going to be working your ass off in the gym, but you can’t out train a shit diet. If you aren’t going to keep consistent with your diet you might as well just sleep in. Do not put in this hard work only to throw it away for crappy food.
Lift with Intention. You will notice that the Raw Aggression program, even the longest lifting days, has far fewer lifts than the Toxic Masculinity program did. There is no lifting session longer than 75 minutes and the majority of them can be completed in 60 assuming you aren’t dicking around in the gym. Because of this I am going to stress more than ever the importance of the mind muscle connection. Keep focused all the way through the lift, make sure you put just as much effort into the eccentric part of the lift as the concentric, don’t get distracted, don’t let the pain force you into a resting and calm and meditative place. Stay with the lift. Stay with the pain. Move the weight slowly. If you can’t, put it down, take a walk around the floor and clear your head.
Hydration. Do not fuck this up. 2 gallons of water a day. You are going to lift until your body aches, don’t
You have the tools, now it is time to do the work. It will be difficult. You will suffer. There will be pain, physically and emotionally, you will be exhausted and, god help me, you will all hate me at one point or another — but do the work…I promise you you will be happy you did.

tell me you couldn’t drink a little more water. I will never understand this. Guys will cripple themselves in the gym day in and day out and find ways to make excuses for not drinking water. Just fucking drink it.
Take shit seriously. I know, every now and then we step back and have a little laugh. After all, we are kind of ridiculous and it is good that we can have a laugh at ourselves at times. But let that be the exception! Look, I am not saying that lifting is the most serious thing in the world. What I am saying is that if you do not treat it that way you will not be able to maximize the benefits it confers on you.
Accountability. We need weekly progress checks. Every body is different and has different needs and while I honestly believe Raw Aggression is a great program for everyone some customization will need to be made and that customization can only be done if given data. Every Sunday you need to do the following 1) Write down your weight 2) Write down the following measurements: Neck, Chest, Biceps, Waist, Hips, Quads and 3) get a picture front back and side (no fucking selfies dudes…You place your phone in a neutral place and put the video camera on. Stand facing it and flex. Then turn to your side and flex. Then turn with your back to the camera and flex. Then play back the video and screen shot the front, side and back poses. Wear shorts, I ain’t lookin’ to see anyone’s junk.)

Well team, that is all for today but there will be more daily. I am going to leave you with the words of Arnold to Ed Corney (and associated video) “Come on, let’s get serious.” As a side note, I recomend that you all watch or re-watch Pumping Iron as soon as possible