Are you stronger than you were last month?
If you don't know, you're not writing it down. I coach men in Toledo and online to get stronger every week. Stronger is healthier.
| Lift | Sets | Weight | |
|---|---|---|---|
| Squat | 1 × 3 | 315 lb | PR |
| Bench press | 3 × 5 | 205 lb | ✓ |
| Deadlift | 1 × 5 | 365 lb | ✓ |
| Chin-ups | 3 × 8 | BW | ✓ |
PR on squat. Yeaaaa buddy. Now move on.
Chi-Rho means Christ reigns.
Not my feelings. Not the training. Lifting is a tool. It won't make you a man, and plenty of real men don't train. It will make you stronger, and stronger is healthier.
Before I write you a program, I need answers.
- What are you doing now, and why?
- Can you explain the logic behind it?
- How old are you?
- What do you weigh?
- How long have you been training?
- What are you eating?
That's where we start. Apply
Your first month, on paper
An example for a new lifter. Day A and Day B, alternating, three days a week. Add 5 pounds when you get every rep.
| Day | Lift | Sets × reps | Week 1 | Week 4 | Note |
|---|---|---|---|---|---|
| Mon · A | Squat | 3 × 5 | 135 | 195 | 5 lb a session while form holds |
| Mon · A | Bench press | 3 × 5 | 95 | 125 | Alternates with the press |
| Mon · A | Deadlift | 1 × 5 | 155 | 245 | One hard set, make it count |
| Wed · B | Squat | 3 × 5 | 140 | 200 | Same lift, every session |
| Wed · B | Overhead press | 3 × 5 | 65 | 85 | Smaller jumps |
Deadlifts don't have much ROI.
ROI is an investment term. How are you measuring it? The pump? How you feel the next morning? Show me something objective.
I need a new program.
What are you doing now, and why? Most of the time it isn't the program. It's form, it's fatigue, or you're not training as hard as you think you are.
Lifting makes you a man.
It doesn't. Only God makes a man. The bar makes you stronger, and that's enough.
Coaching rates
I coach men. Any age, any experience. The only question is whether you're stronger than you were last month.
Online · Strength
$250 / moAnywhereYour program, check-ins and messages in the Chi-Rho Lifts app. Form checks up to 3 a week.Online · Elite
$500 / mo5 spotsFor competitive lifters. Video calls, unlimited form checks, meet prep and attempt selection.In-person
$1,150 / moToledoThree coached sessions a week, 47 weeks a year.Group classes, men 50+
$300 / moToledoFive lifters max. Same program, coached together.
You need three things: a barbell, progressive overload, and consistency.
From chapter 1 of Shut Up and Lift.