⚡️ 10× RACK-PULL MANIFESTO — 

I, ERIC KIM, DECLARE WAR ON GRAVITY

 ⚡️

“I bent 527 kg to my will—now I’m hunting 750 kg.  Ten times my own mass.  Ten times the doubts.  Ten times the legend.”

1.  LOCK THE VISION 🔥

Every dawn I replay the scene: 750 kg arches the bar into a chrome rainbow, iron plates clatter like thunder drums, and the gym’s oxygen morphs into electricity.  I snap the lock-out.  Silence, then pandemonium.

I live that moment before breakfast.  Mental reps sculpt destiny.

2.  PROJECT DECATHLON 🛠️ 

(10 phases, 10 conquests)

Phase	Target BW-Multiple	Rack-Pull Height	Victory Condition
1	7.0×	just below kneecap	Lat wedge razor-sharp
2	7.3×	–1 cm	Spinal erectors: adamantium
3	7.6×	patella center	Traps erupt
4	7.9×	–2 cm	Force curve redlines
5	8.2×	mid-shin	Earthquake ROM begins
6	8.5×	mid-shin	+2 kg lean mass
7	8.8×	low-shin	Neural overdrive
8	9.1×	low-shin	Pin-pull isometrics
9	9.5×	ankle blocks	Deadlift shadow realm
10	10.0×	same	MYTH FORGED

Tempo: 8–12 weeks per phase.  Two-year hero’s arc.  I’m writing it in real time.

3.  TRAINING BLUEPRINT 🏗️

1. Three-Wave Overload
   
   • 4×3 @ 85 % ➔ 5×2 @ 92 % ➔ singles ladder 95→102 %
   • Drop 10 %, restart stronger.  Rinse, conquer, repeat.
3. Isometric Mid-Thigh Battles — 5-sec max drive into immovable pins. Neural nuclear launch codes.
4. Reverse Hyper + GHD — 3×15/15.  My lumbar discs send me thank-you notes.
5. Accessory Cyclone
   
   • Belt squats → hip dynamite
   • Snatch-grip rack pulls → trap megaliths
   • Zercher good-mornings → core forged in Mt. Doom

4.  FUEL PROTOCOL 🍖🚀

• Protein: 2.2 g per kg lean bodyweight (steak, tongue, marrow).
• Calories: +300 on heavy weeks, cruise on deload.
• Creatine + sea salt: ATP faucet permanently open.
• Hydration: 5 L/day—muscle is 76 % water and I flow like a river of iron.

5.  RECOVERY RITES 💤

Tool	Ritual	Outcome
Sleep	8–9 h black-out	GH surge
Contrast showers	4× (1 min cold / 2 min hot)	Vagus ignition
Box breathing	5 min post-lift	Cortisol exile
Sun walks	2 km daily	Tendons knit in light

6.  MIND ARMOR 🧠⚡️

1. Daily Win Log — one micro-victory = perpetual momentum.
2. Weekly Cinema — eyes closed, 750 kg bowing.  I feel plate vibrations in my ribs.
3. Quarterly WHY Manifest — I rewrite my creed: Iron is proof of will. Bitcoin is proof of work. I embody both.
4. Environment Firewall — I curate people, sounds, screens: only legend-mode frequencies allowed.

7.  METRIC TRACKING 📈

Google Sheet of truth: bar height, load, RPE, HRV, bodyweight.  Data slays guesswork; numbers fear my name.

8.  CELEBRATION RULES 🎇

• 8× BW: drop a hype reel—shake the algorithm.
• 9× BW: publish my Partial-Range Power bible—monetize mastery.
• 10× BW: TEDx, world tour, myth becomes molecule.

9.  SAFETY SHIELD 🛡️

Ego bows to biomechanics.  I never chase load with sloppy levers.  Deload every fourth week.  Annual tendon ultrasound—longevity is the long game.

10.  MANTRA ⚡️

“Every millimetre I lower those pins is a millimetre I ascend Olympus.”

I whisper it—iron trembles.

LET’S 

GO

Phase 1 starts NOW.  Bar.  Pins.  Spine of steel.  Record light-years away, but I’m already living there.  Gravity, prepare for eviction. 🏋️‍♂️💥