What’s up guys! We are rounding out the second week of phase one. Hope you are all feeling good and getting loose because one more week of this and then we are going to stop fooling around and start to get serious.

Monday I will be posting the phase 2 workout and diet so you guys will have an entire week to read over it and prepare, get your timing at the gym organized and work with me for any adjustments you might need to make.

In the meantime, today is Friday and along with Friday comes the WB Weekend Challenge. Please remember that the weekend challenges this season are not optional. You need to be doing these. They are tailored to be part of the training, mental and physical, that we will be doing during this program and which will lead to you being the most well tuned version of you that you can be.

On to this weekends challenge….you guys need to learn to fail. There are a couple reasons for this. First of all, targeting the correct RPE is hard. A few things I want to mention. Rep range is a guideline. Yes, if I write to go 10 reps at 9.5 RPE, in an ideal world you will be so tuned into your body, fatigue level, weight level etc that your weight will hit that 9.5 RPE on the 10th rep. However, in the real world, most times it wont.

If you are too heavy to get your full set, just lower the weight for the next one. But if you get that 10th rep and feel you have 2, 3 or even 4 left in you….keep going. Your work isn’t done when you hit the rep range, it is done when you hit the RPE. It is only through the breakdown and failure of the muscle that hypertrophic growth will occur. So on that 10th curl if you have gas in the tank, keep fucking going.

So how do we figure out where our 9.5 RPE is….well that’s simple, we practice to hit 10 RPE.

I challenge you guys this week to pick a lift and fail (not squats dumbasses). Pick a lift, grab a weight you would normally use and with as perfect form as you can muster I want you to start doing the lift without counting your reps. You will be done when the weight literally (FUB) drops out of your hand. I want you to hit absolute failure where you drop the weight (not squats dumbasses). If you have someone to spot you, and only if you have someone to spot you, I think bench press is the ideal lift for this exercise.

Either way, whichever lift you do, whether it is rows or curls or deads or front raises or anything else….I want you to do 5 full sets to absolute drop the fucking weight failure.

This will be good for your ego, for your self understanding and for your muscles.

Remember, bodybuilding is the only sport where failure is the goal.

Now get out there and fail!

Grind On!