The Choice Was Made For Me.

STORY

Silence Will Demand Choices

I bet at this point you’re wondering what I mean by "the choice that was made for me.” After that you hit this section with another daunting title like “silence will demand choices.” Then a picture of some dude laying on the ground in a GI. Bringing you to the safe assumption that the choice that was made for me has something to do with when I began training in Brazilian Jiu Jitsu (BJJ). With that thought, let me begin.

If you weren’t aware, I lost my dad a couple years back. This was probably one of the most significant experiences in my life. And leading up to this, I had recently been discharged from the Marine Corps and was working on graduating from college. I aspired to move onto a graduate program and earn my doctorate in dietetics or bio chem. My goal was to work in agriculture or clinical nutrition. At the time my dad passed, I unfortunately…for lack of a better word... broke.

I won’t dwell on this too much here. However, for almost a year...I stopped caring about a whole lot. This drove me to slack in work, school (luckily I didn’t have much left to complete in the undergrad), relationships, and even myself. Now I’m not looking for your sympathy, empathy, or any of the “thys” that come to mind. I'm not delusional. I know we will all lose loved ones. In my opinion though, I believe that being in your 20’s or even 30’s is a bit young to lose a parent.

So why am I explaining all of this? Well, one night I went out with some friends. Up until that night, those last 8ish months I had given up on most pursuits in my life. Including my competitive bodybuilding (my fitness in general), graduate degree, the relationship I was in, and anything in between. I became one of those “living for the weekend” people. To get right to the point—at the end of that particular night, as we made our way to the car, I was drunkenly jumped by a few guys. To be clear, I don’t recall much of the night after walking out of the bar. I’m not certain, but I contribute this lack of memory to one of the gentlemen trying to clean his boot with my face against the asphalt. I only know this from the stories told to me…. Anyway, I woke up in my bed, with my worried mother looking down at me. Covered in blood and bruises. The left side of my head was split open, as was my lip, with a nice gnarly black eye and various cuts and bruises. How did I even wake up coherent? We may never know.

This event became the catalyst to my… I guess you could say…. “regaining consciousness'‘ after my dad passed. Taking a long look at myself afterwards, I honestly felt like a loser. I proceeded to slowly pull myself together and figure out a new direction. After thinking long and hard I decided to walk into a combat sports gym. It may seem as though I made this decision because of my ego. Although, I can confidently say that this decision was made because I wanted to have an outlet that grounded me. To never feel as if I am on my own anymore. Growing up I dabbled in a few martial arts, but never fully committed—always finding something else to give my attention to. My circumstances made this choice for me.

BJJ and any martial arts will teach you many lessons about yourself and others. That’s why I chose combat sports as my new pursuit. This sport now fuels me to train myself and others. Because at the end of the day, health, fitness, strength, and power mean so much. All of these things keep us young and functioning. It makes circumstances that have happen to me less likely to happen to you. My goal in life is to build your resilience in all aspects—regardless of your sport, age, or past.

I gave up bodybuilding, which in turn made me lose sight of my fitness journey in general. If you’re like me and need a reason to keep pushing, find that reason. Fuel whatever that may be daily and don’t give up. From personal experience: Make The Choice. Stay Strong.

EXERCISE

The Deadlift

Such a simple, yet complex movement: The Deadlift.

We’re going to be going over the standard barbell deadlift—but I’ll list out a couple of the various ways you can perform it. From there, you can figure out the best option mechanically for you. I do recommend giving the standard a shot for a bit. Especially because there are a couple tweaks we can make to it, dependent on your body.

Deadlift Breakdown:

Quick note on why it’s foundational (full-body strength, resilience, posture, hinge mechanics).

• Basic form pointers:

  • Feet under hips

  • Hands just outside knees

  • Spine neutral (no flexion)

  • Brace like you’re about to take a punch

  • Think “pushing” the floor away with your feet, don’t "yank" the bar

  • Rising straight up, leading with either chest or upper back

• Emphasize: it’s a technical lift — you become better at it by drilling good reps, repeatedly, not chasing PRs every session.

Tweaks:

Other than preference, these subtle adjustments can dramatically impact performance, safety, and specificity:

1. Foot Position (Width & Angle)

• Wider stance can help lifters with longer femurs find better leverage.

• Toes turned slightly out allows knees to track properly and hips to open.

• Narrower stance can reduce range of motion but may feel stronger for those with shorter limbs.

2. Bar Height

• Raise the bar (via blocks or plates) for:

  • Beginners needing to reduce range of motion early on

  • Those recovering from injury or lacking mobility

• Lowering the bar (deficit pulls) increases difficulty and can improve starting strength off the floor.

3. Grip Style

• Double overhand = safest but grip-limited (as it tends to be the first limiting factor)

• Mixed grip = stronger, but increases risk of biceps strain on underhand arm

• Hook grip = strong and symmetrical, but painful for many

• Straps = great for volume/hypertrophy work, especially when grip is the limiting factor

4. Hip Position

• Higher hips = more posterior chain (hamstrings/glutes), less quad

• Lower hips = more quad drive, better for those with shorter torsos

• Goal: place hips where your torso stays braced and the bar tracks straight up.

5. Stance Surface

• Lifting shoes (flat) or barefoot: better power transfer and stability

• Mats/blocks: good for overload work or reducing joint stress

Alternatives (The When & Why)

1. Sumo Deadlift

• Wider stance, more upright torso

• Ideal for:

  • Lifters with long torsos or shorter arms

  • Those with lower back sensitivity

  • Improving hip mobility and adductor strength

2. Hex/Trap Bar Deadlift

• The bar that you stand inside of w/ neutral grips

• Great for:

  • Beginners or athletes needing lower joint stress

  • Those with back issues (less impact on spine)

  • More quad-dominant movement than barbell deadlift

3. Romanian Deadlift (RDL)

• Hinge-focused (bar doesn’t touch ground)

• Ideal for:

  • Hamstring and glute hypertrophy/strength

  • Fixing hinge mechanics

  • Lower loads, higher time under tension

4. Block Pulls / Rack Pulls

• Partial range from elevated height

• Used to:

  • Focus on lockout strength

  • Minimize stress on the lower back

  • Train heavier with less fatigue

5. Deficit Deadlifts

• Pulling from a small platform (e.g., standing on plates)

• Benefits:

  • Increases range of motion

  • Improves off-the-floor speed

  • Great for shorter lifters needing more bottom-end power

FOOD/SUPPLEMENT

Omega-3s

Omega-3 fatty acids are vital when it comes to not only performance longevity, but overall health — from heart and brain function to inflammation control and even athletic recovery.

So unless you’re eating fatty fish (like salmon, sardines, or mackerel) multiple times a week, you’re likely not getting enough.
Supplementing can fill the gap and provide some major performance and health boosts. The average American is consuming about 100-200mg of omega-3s daily. Many health organizations (like the American Heart Association) generally recommend at least 500–1,000 mg (0.5–1g) of EPA + DHA per day for general health.

With athletes, those with inflammation issues, or people seeking cognitive/mood benefits often aim for 2–3 grams/day.

Benefits of Omega-3s:

• Reduces Inflammation – Helps speed up recovery and reduce joint pain.

• Supports Brain Health – Critical for cognitive performance, memory, and focus.

• Boosts Heart Health – Lowers triglycerides, supports healthy blood pressure.

• Enhances Joint Health – Lubricates joints and may reduce stiffness.

• Improves Mood – Emerging research links omega-3s with lower rates of anxiety and depression.

How and When:

• Daily Dose: 1–3g of combined EPA + DHA daily (not just "fish oil" — check labels for EPA/DHA content).

• Timing: Doesn’t matter — just take consistently with a meal (preferably containing fat for better absorption).

• Stay consistent for best effects — it’s a long game supplement.

Take With:

• Meals containing fat (fat improves absorption).

• Other daily health supplements (like Vitamin D) if needed.

Side Effects:

• Fishy aftertaste (higher quality brands reduce this).

• Mild digestive discomfort (rare and usually improves with consistent use).

• Blood thinning effect (only relevant at very high doses or if you’re on blood thinners — check with your doctor if concerned).

Brand: Look for high-quality, third-party tested products:

• IFOS (International Fish Oil Standards) Certified

• MSC-certified sustainable sources

• Molecularly distilled for purity (no heavy metals, PCBs)

• High EPA/DHA content per serving (aim for 1–1.5g EPA+DHA minimum)

Good examples:

• Nordic Naturals

• Thorne

• Momentous

• Carlson Labs (liquid form is excellent if you prefer that)

Bottom Line

One of the most foundational supplements for long-term health, cognitive sharpness, recovery, and inflammation control.
If your joints are achy, your mind feels foggy, or you're serious about recovery and longevity, Omega-3s might be your next move.

*Always check with a healthcare provider*

P.S. Store fish oil supplements in the fridge. As they oxidize quickly—this slows that process down.

MINDSET

Always Remember

Some choices are easy — most aren’t. And the hardest ones rarely come with clear outcomes.
You won’t always know if the work will pay off, if the sacrifice is worth it, or if the path leads where you hope.

But you choose anyway.
You show up anyway.
Because growth doesn’t wait for clarity — it waits for commitment.

 See You In The Next: UNMASKED

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Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard