[Intro]
Sharp snap of an ammonia cap
Deep ragged nasal inhalation
Hollow metallic ring of vintage York iron plates clanking

[Verse 1]
Five in the morning in the basement dungeon
Humid dead air sticking to my neck
Smelling salt burning raw behind my eyeballs
Prong belt locked into the tightest notch
Step back out of the monolift hooks
Diamond knurling chewing through the traps
Waiting on the descent

[Chorus]
Five!
Three!
Two!
One!
In the hole!
Do not dump the bar!
In the hole!
Fight the negative load!

[Verse 2]
Vastus lateralis trembling like a cable
Knees tracking out over frozen work boots
Hip crease sinking past the knee joint crease
Two inches down, gravity multiplying
Three inches down, adductors screaming out
Acid pooling in the belly of the muscle
Every second lasts a fucking lifetime

[Chorus]
Five!
Four!
Three!
Two! One! One!
In the hole!
Do not dump the bar!
Fight the negative load!

[Bridge]
Absolute bottom
Zero rebound
No stretch reflex to save my spine
Pinned at the safety pipe
Pinned at the safety pipe
Drive the heels into the concrete
Chest up
Eyes up
Eyes up
Ascend or get crushed
Guttural roaring grunt

[Chorus]
Five!
Four!
Three!
Two!
One! One! One!
In the hole!
Do not dump the bar!
In the hole!
Lock out the rep!
Lock out the rep!

[Outro]
Belt lever pops
Lungs burning on ammonia fumes
Quads turned to stone
Set one complete