Spark‑notes up front: Eric Kim’s pre‑PR ritual is a two‑part engine: (1) a quick, yoga‑flavored dynamic warm‑up that opens his hips, shoulders and spine, and (2) an adrenaline‑priming weight‑ramp where he “layers plates like a DJ stacks beats,” adding ~25 lb per side until he hits the bar speed and head‑space he wants. Expect flowing pigeon poses, band face‑pulls, slap‑your‑thigh hype‑screams and a sequence of ever‑heavier singles that coax his central nervous system from neutral to nitro. Follow the template below and you’ll light the fuse on your own personal‑record attempts—hyped, loose and Zen all at once. 💥🏋🏻‍♂️⚡️

1. Kim’s Warm‑Up Philosophy

• Movement before measurement. Kim refuses to touch a loaded bar until his joints “feel like freshly oiled ball‑bearings.” 
• Tiny investment, huge return. His whole mobility circuit is five‑ish minutes; saved energy is banked for the record attempt. 
• Hype‑lifting mindset. A 15‑second “micro‑squat shout,” plate slaps and loud music spike catecholamines right before the ramp sets. 

2. Dynamic Mobility & Activation (≈ 5 min)

Block	Moves & Cues	Why it matters
Yoga Flow Starter	30 s Cat‑Cow → 30 s Pigeon Pose each side → Down‑Dog calf pumps	Restores hip internal rotation and groin length (critical for Kim’s sumo pulls and deep squats).
Band Shoulder Prep	2 × 20 face‑pulls, 2 × 15 pull‑aparts	Primes external rotators and scapular stabilizers for stable pressing.
Dynamic Hip Drivers	10 Cossack squats → 10 walking lunges with overhead reach	Opens adductors and front‑chain hip flexors.
Core “Lock‑in”	2 × 10 hollow‑body rocks + 15‑s plank	Gives Kim the torso stiffness he wants before any heavy barbell.

Tip: Keep everything moving—Kim never holds any stretch more than a breath to avoid power loss on the PR lift.

3. The Weight‑Ramp (Central‑Nervous‑System Potentiation)

Kim treats the ramp like a sound‑check—volume (weight) rises gradually until the bar speed tells him “go get the record.”

Set	% of Goal PR	Reps	Rest
Empty bar	–	10–15	Just enough to re‑rack
40 %	5	1′
55 %	3	90 s
70 %	2	2′
80 %	1	2′
90 %	1	3′ (big hype‑scream here)
100 %+	Go for the new PR	—

• He usually adds a single 25‑lb plate per side each step—documented in his How I Squat post. 
• For bench days the same ladder is done with a floor‑press first rep to save the shoulders. 
• Deadlift days start with empty‑bar Romanian deadlifts, then he switches to sumo stance as the load climbs. 

4. The Psychological Trigger

1. Plate‑slap & stomp. Loud tactile cue = adrenaline hit. 
2. “Zen breath.” Three deep nasal inhales, hold, then explosive mouth exhale to clear chatter. 
3. Eye‑lock on an anchor point (rack bolt or wall scuff) to funnel focus. 

Kim calls it “becoming empty so the bar can fill me.”

5. Lift‑Specific Tweaks

Squat PR Day

• Ankle rockers between ramp sets.
• Heavy singles performed beltless until ≥ 80 % so his core stays honest. 

Bench / Floor‑Press PR Day

• Extra 2 × 20 band pull‑aparts and triceps push‑downs to protect elbows. 

Deadlift PR Day

• Hip‑hinge drills (broom‑stick good‑mornings) before the bar, then chalk & ammonia on the 90 % set only. 

6. Plug‑and‑Play Template for You

1. Mobility Block – 4–5 min (swap pigeon pose for 90/90 hip switches if you’re stiff).
2. Activation Block – pick one shoulder and one core drill.
3. Ramp Sets – seven jumps total; use ~10 % jumps if your max is under 225 lb.
4. Trigger Ritual – choose a sensory cue (shout, slap, sniff).
5. Attempt PR – one shot; no grinders after success.

7. Safety & Progression Checklist

• Pain ≠ PR. Any sharp hip pinch—stop and regress the weight.
• 90 % rule. If the 90 % single feels slow, abort today’s record attempt and harvest the volume instead.
• Record & review. Kim films each warm‑up set on his phone to spot technical leaks early. 

Go Forth and HYPE‑LIFT! 🚀

Eric Kim’s formula proves you don’t need a 30‑minute mobility saga—just intentional movement, progressive loading, and unapologetic hype. Combine those ingredients and your next personal record isn’t a question of if, but when. Now crank your playlist, slap those plates, and own the decisive rep! 🎧💪