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455 x 2 SSB box squats to an 18in box and 100# of chain. Loved these 
#jointherebellion #red5power #armorgym
Banded bench with a slight pause for 50% x 9 x 3 with minis. This may be the moment I really learned to use my back bc this was the best my bench has felt in a what feels like forever 
#jointherebellion #red5power #armorgym #bandedbenchpress
Banded safety bar box squats for 12 x 2. 12th set shown here

The safety bar is a great tool to build back strength, especially mid back, while squatting. The position of the bar wants to pull you forward by your neck so your back has to work to prevent you from face planting

The safety bar also sits higher than a high bar squat making you use your legs more than a standard low bar squat while still getting the back and hip benefits

Lastly it saves your elbows and shoulders from getting destroyed. Safety bar for life 
#jointherebellion #red5power #armorgym #safetysquat
Banded safety bar box squats for 12 x 2. 12th set shown here The safety bar is a great tool to build back strength, especially mid back, while squatting. The position of the bar wants to pull you forward by your neck so your back has to work to prevent you from face planting The safety bar also sits higher than a high bar squat making you use your legs more than a standard low bar squat while still getting the back and hip benefits Lastly it saves your elbows and shoulders from getting destroyed. Safety bar for life #jointherebellion  #red5power  #armorgym  #safetysquat 
Slingshot bench at 385# followed this up with 6x6 close grip bench. Another solid day in the books. Much needed rest day tomorrow 
#jointherebellion #red5power #armorgym #slingshot
Banded safety box squats @50% for 12x2

But Ian I rarely see you doing regular ol back squats. What's the deal? You don't need to regular squat as much as it may seem. You can still practice technique with bands and boxes and but also build stupid speed and gorilla strength. Do the brutal training and awful movements that others aren't willing to do and you'll get strong FAST

#jointherebellion #red5power #armorgym
Banded safety box squats @50% for 12x2 But Ian I rarely see you doing regular ol back squats. What's the deal? You don't need to regular squat as much as it may seem. You can still practice technique with bands and boxes and but also build stupid speed and gorilla strength. Do the brutal training and awful movements that others aren't willing to do and you'll get strong FAST #jointherebellion  #red5power  #armorgym 
Hit 3x3 deadlifts at 550# after doing a heavy single squat at 405 against 200# of band

The new setup is feeling a lot stronger but I still have some serious work to do. Breaking the arms then going right into the pull may work for a while but as the weights get heavier it's a fast track to bicep tears. Either way I'm stoked on the progress

#jointherebellion #red5power #armorgym #deadlift
Hit 3x3 deadlifts at 550# after doing a heavy single squat at 405 against 200# of band The new setup is feeling a lot stronger but I still have some serious work to do. Breaking the arms then going right into the pull may work for a while but as the weights get heavier it's a fast track to bicep tears. Either way I'm stoked on the progress #jointherebellion  #red5power  #armorgym  #deadlift 
How many dips can you do in 30 sec? How about 4 times at the end of dynamic upper body day? Also why are my elbows so pointy?
#jointherebellion #red5power #armorgym #dips
Hey stiff hipped lifters learn how to open your hips so you can create a mechanically sound SQUAT and prevent INJURIES. Mobility work should be performed AFTER your workout and on off days (or every day). Mobility and warm ups are DIFFERENT so don't get the two confused. 
1) start with Cossak squats 10 on each side. Keep your toes straight and push your hips back as far as you can. When you transition to the opposite side stay as LOW as possible. Bust through tightness with each pass

2) Hip external rotation. Put your foot up on a box and create a 90 degree angle with your knee. This will stretch the capsule more and the glute less. Apply pressure with your hand by pressing down AND away. For added difficulty rotate your torso towards your hip

3) Psoas stretch. Come down on all fours and spread your knees as wide as you can handle. Point your toes away from your body and bring your feet as wide as you can handle. Push your pelvis forwards until you feel tightness THEN hold there and SQUEEZE your glutes to get deeper

4) Internal rotation stretch. After the psoas stretch maintain the same position but now push your hips BACK to the wall behind you NOT down. When you get deep enough you can push yourself deeper by pressing your hands forward into the floor or coming down on your forearms

5) Adductor stretch. Put your heel on a box then open your hips up away from you so they are perpendicular to the box. Drop your toe to the box so the length of your foot is on the box. Push your hips BACK then DOWN and support yourself with your hand on the opposite knee

6) Quad stretch. Get your knee to touch the floor and the wall. Make sure your toes are straight up and down and not turned to either side. Step the opposite foot out and press off that foot to move your torso as close to the wall as possible

7) Hip Flexor stretch. From the quad stretch push your hips forward and support yourself with your hands on the ground. For added difficulty SQUEEZE the glute and rotate your torso away from your body while reaching one hand up as high as you can

Get to an uncomfortable position and hold it until it becomes comfortable
Hey stiff hipped lifters learn how to open your hips so you can create a mechanically sound SQUAT and prevent INJURIES. Mobility work should be performed AFTER your workout and on off days (or every day). Mobility and warm ups are DIFFERENT so don't get the two confused. 1) start with Cossak squats 10 on each side. Keep your toes straight and push your hips back as far as you can. When you transition to the opposite side stay as LOW as possible. Bust through tightness with each pass 2) Hip external rotation. Put your foot up on a box and create a 90 degree angle with your knee. This will stretch the capsule more and the glute less. Apply pressure with your hand by pressing down AND away. For added difficulty rotate your torso towards your hip 3) Psoas stretch. Come down on all fours and spread your knees as wide as you can handle. Point your toes away from your body and bring your feet as wide as you can handle. Push your pelvis forwards until you feel tightness THEN hold there and SQUEEZE your glutes to get deeper 4) Internal rotation stretch. After the psoas stretch maintain the same position but now push your hips BACK to the wall behind you NOT down. When you get deep enough you can push yourself deeper by pressing your hands forward into the floor or coming down on your forearms 5) Adductor stretch. Put your heel on a box then open your hips up away from you so they are perpendicular to the box. Drop your toe to the box so the length of your foot is on the box. Push your hips BACK then DOWN and support yourself with your hand on the opposite knee 6) Quad stretch. Get your knee to touch the floor and the wall. Make sure your toes are straight up and down and not turned to either side. Step the opposite foot out and press off that foot to move your torso as close to the wall as possible 7) Hip Flexor stretch. From the quad stretch push your hips forward and support yourself with your hands on the ground. For added difficulty SQUEEZE the glute and rotate your torso away from your body while reaching one hand up as high as you can Get to an uncomfortable position and hold it until it becomes comfortable
Leaving 2017 with a 465# goodmorning PR set up to deadlift height. Hit a triple at 425 and single at 445 before. 2018 is going to be a BIG year!!! #jointherebellion #red5power #armorgym #goodmorning
Extended Pause Bench at 365

I've been working on controlling the bottom position and this is by far the most control I've had with this weight. If you lose control at the bottom of the bench look to your lats. They are either weak or not firing properly. Most likely both

#jointherebellion #red5power #armorgym #pausebench
Extended Pause Bench at 365 I've been working on controlling the bottom position and this is by far the most control I've had with this weight. If you lose control at the bottom of the bench look to your lats. They are either weak or not firing properly. Most likely both #jointherebellion  #red5power  #armorgym  #pausebench 
Banded deadlift singles for 8 x 1. @Andrewtindal has been helping me with a new setup and start. It definitely takes some getting used to but I felt strong and fast with the ones that went well. My setup before took an eternity and I paid the price for it

I've been working on:
- Back tight and lats pulled down - Bar slightly pulled away from my shins
- Toes turned slightly out
- Get tight, stay tight, pull out the slack and just GO

My perfectionist side was blowing up not knowing PRECISELY where my hands are but as I got more comfortable I quickly saw the long term benefit of this start. Still have a lot of work to do but 700 deadlift is going to happen

#jointherebellion #red5power #armorgym #bandeddeadlift
Banded deadlift singles for 8 x 1. @Andrewtindal has been helping me with a new setup and start. It definitely takes some getting used to but I felt strong and fast with the ones that went well. My setup before took an eternity and I paid the price for it I've been working on: - Back tight and lats pulled down - Bar slightly pulled away from my shins - Toes turned slightly out - Get tight, stay tight, pull out the slack and just GO My perfectionist side was blowing up not knowing PRECISELY where my hands are but as I got more comfortable I quickly saw the long term benefit of this start. Still have a lot of work to do but 700 deadlift is going to happen #jointherebellion  #red5power  #armorgym  #bandeddeadlift 
WHY use bands? Time for some SCIENCE πŸ”¬πŸ€“ No matter how much weight or chains you put on the bar it'll never descend faster than the speed of gravity, 9.81 m/ss. When you add the elastic energy stored in the bands you can accelerate faster than gravity which loads your muscles significantly faster

When the muscle is loaded rapidly it triggers the stretch reflex, which is a mechanism for protecting the muscle from over stretching and tearing. The response is to contract to prevent overstretching. As muscles are loaded faster the CNS increases nerve activity in response. The faster the stretch the bigger the contraction due to the increased CNS activity 
How does acceleration make me stronger? A lot of ways. The most important reason is Newton's 2nd law of motion Force = mass x acceleration or F=ma. Cool story bro, what does that mean? That means we can cut the weight in half and double the acceleration and produce the same amount of force as a 1 rep max**. The difference between the equal forces is that you can do significantly more reps and still recover using 50-60% of your max vs 100% of your max. About 9 times more reps. I do about 3 lifts above 90% on max days and 9x3 on speed days

If you increase the volume of high force training throughout the week and still able to adequately recover it's pretty clear you'll get stronger. Train fast, see red, think Gold **it won't be double the acceleration but it'll be fast enough to achieve high forces. The band tension should be about 25% of your max so it's not exactly half the mass either. These reps should be as FAST as possible. Max velocity 
#jointherebellion #red5power #armorgym #accomodatingresistance
WHY use bands? Time for some SCIENCE πŸ”¬πŸ€“ No matter how much weight or chains you put on the bar it'll never descend faster than the speed of gravity, 9.81 m/ss. When you add the elastic energy stored in the bands you can accelerate faster than gravity which loads your muscles significantly faster When the muscle is loaded rapidly it triggers the stretch reflex, which is a mechanism for protecting the muscle from over stretching and tearing. The response is to contract to prevent overstretching. As muscles are loaded faster the CNS increases nerve activity in response. The faster the stretch the bigger the contraction due to the increased CNS activity How does acceleration make me stronger? A lot of ways. The most important reason is Newton's 2nd law of motion Force = mass x acceleration or F=ma. Cool story bro, what does that mean? That means we can cut the weight in half and double the acceleration and produce the same amount of force as a 1 rep max**. The difference between the equal forces is that you can do significantly more reps and still recover using 50-60% of your max vs 100% of your max. About 9 times more reps. I do about 3 lifts above 90% on max days and 9x3 on speed days If you increase the volume of high force training throughout the week and still able to adequately recover it's pretty clear you'll get stronger. Train fast, see red, think Gold **it won't be double the acceleration but it'll be fast enough to achieve high forces. The band tension should be about 25% of your max so it's not exactly half the mass either. These reps should be as FAST as possible. Max velocity #jointherebellion  #red5power  #armorgym  #accomodatingresistance 
Banded sumos feeling STRONG. Might have to test my sumo MAX soon! 
#jointherebellion #red5power #armorgym #sumo
To build a bombproof back that can withstand massive deadlifts add the Pendlay row into your program

The Pendlay row is great for maximal and explosive back strength and explosiveness in your pulls

PEEFORMANCE POINTS:
-- The bar starts from a deadstop on the ground every time with no eccentric -- Load the legs, hips, abs, and back just like you would before you pull a deadlift
-- If your core isn't rock solid go back and repeat previous step -- Get some aggression flowing -- Explosivley pull the bar toward your torso as you keep the elbows close to your body -- Drop the bar on the platform and repeat -- This should be a strict row but a little English from the hips is gonna happen when you're moving monster weights 
#jointherebellion #red5power #armorgym #pendlayrow
To build a bombproof back that can withstand massive deadlifts add the Pendlay row into your program The Pendlay row is great for maximal and explosive back strength and explosiveness in your pulls PEEFORMANCE POINTS: -- The bar starts from a deadstop on the ground every time with no eccentric -- Load the legs, hips, abs, and back just like you would before you pull a deadlift -- If your core isn't rock solid go back and repeat previous step -- Get some aggression flowing -- Explosivley pull the bar toward your torso as you keep the elbows close to your body -- Drop the bar on the platform and repeat -- This should be a strict row but a little English from the hips is gonna happen when you're moving monster weights #jointherebellion  #red5power  #armorgym  #pendlayrow 
Keepin it real since 85. Yankee in the South 
#jointherebellion #red5power #blessmyheart
Smoked a 365# close grip bench press for a PR. Got a little ambitious and got smoked by 390#

Varying your movements keeps your training enjoyable because you always have the opportunity to break a record. You should be trying to break records in EVERY ASPECT OF YOUR TRAINING. I know it can be hard to get hype about breaking a dbell row 6 x 6 record but being good at stuff is hard

See Red think Gold 
#jointherebellion #red5power #armorgym #closegripbench
Smoked a 365# close grip bench press for a PR. Got a little ambitious and got smoked by 390# Varying your movements keeps your training enjoyable because you always have the opportunity to break a record. You should be trying to break records in EVERY ASPECT OF YOUR TRAINING. I know it can be hard to get hype about breaking a dbell row 6 x 6 record but being good at stuff is hard See Red think Gold #jointherebellion  #red5power  #armorgym  #closegripbench 
Learn why performance based goals work better than physique based goals 
#jointherebellion #red5power #armorgym
545# Box Squat PR. For a box squat tutorial check out a few posts back

Box squats make you strong. Period 
#jointherebellion #red5power #armorgym #boxsquat
GHR for 6x6. I haven't done these in a while and they torched my hamsters 
PERFORMANCE POINTS: -- Keep the core TIGHT the whole movement
-- Keep a straight line from your knees to your hips to your shoulders
-- Reach your torso out away from feet until your body is completely straight -- Drive your heels up into the pads and use your hamstrings to pull your whole body back to 90 degrees 
Most common mistake
-- bending at the hips. If this happens lower the weight so you can isolate the hamstrings

#jointherebellion #red5power #armorgym #GHR
GHR for 6x6. I haven't done these in a while and they torched my hamsters PERFORMANCE POINTS: -- Keep the core TIGHT the whole movement -- Keep a straight line from your knees to your hips to your shoulders -- Reach your torso out away from feet until your body is completely straight -- Drive your heels up into the pads and use your hamstrings to pull your whole body back to 90 degrees Most common mistake -- bending at the hips. If this happens lower the weight so you can isolate the hamstrings #jointherebellion  #red5power  #armorgym  #GHR 
Wide grip pull ups give you WINGS... and a bigger bench. Don't neglect your lat work

#jointherebellion #red5power #armorgym #wings
BOX SQUAT TUTORIAL - Keep abs, core, and back tight at all times
- Push hips back until knees are slightly behind ankles - Relax hips and legs on box - Pausefor about 1.5 seconds - First action is a leg curl - EXPLODE off the box - Get crazy strong 
#jointherebellion #red5power #armorgym #boxsquat
BOX SQUAT TUTORIAL - Keep abs, core, and back tight at all times - Push hips back until knees are slightly behind ankles - Relax hips and legs on box - Pausefor about 1.5 seconds - First action is a leg curl - EXPLODE off the box - Get crazy strong #jointherebellion  #red5power  #armorgym  #boxsquat 
Want your lats and traps to blow up? Try snatch grip deadlifts

Weird movements like snatch grip deadlifts, 1.5 squats, and zercher squats are a TOOL to fix a specific problem. Too many people do weird stuff for the wrong reasons

Snatch grip deadlifts will help get your legs into your deadlift more by forcing you to be lower to the ground when you start. They also build up the lats, traps, and upper back like whoa. If these aren't problems you have then put the snatch grip deadlifts in your tool belt for another time 
#jointherebellion #red5power #armorgym #benchpress #snatchgripdeadlift
Want your lats and traps to blow up? Try snatch grip deadlifts Weird movements like snatch grip deadlifts, 1.5 squats, and zercher squats are a TOOL to fix a specific problem. Too many people do weird stuff for the wrong reasons Snatch grip deadlifts will help get your legs into your deadlift more by forcing you to be lower to the ground when you start. They also build up the lats, traps, and upper back like whoa. If these aren't problems you have then put the snatch grip deadlifts in your tool belt for another time #jointherebellion  #red5power  #armorgym  #benchpress  #snatchgripdeadlift 
Finished up this 3 week wave of highbar with bands here's 60% x 10 x 2. Feeling super fast

When you do dynamic lifting you should focus on MAX velocity but also use this as an opportunity to practice specific technique points. I've been working on keeping my back crazy tight when I unrack the bar and my walkout. I got 10 opportunities to just do the set or 10 opportunities to practice the subtleties of lifting. The choice is yours 
#jointherebellion #red5power #armorgym #bandedsquats
Finished up this 3 week wave of highbar with bands here's 60% x 10 x 2. Feeling super fast When you do dynamic lifting you should focus on MAX velocity but also use this as an opportunity to practice specific technique points. I've been working on keeping my back crazy tight when I unrack the bar and my walkout. I got 10 opportunities to just do the set or 10 opportunities to practice the subtleties of lifting. The choice is yours #jointherebellion  #red5power  #armorgym  #bandedsquats 
I stole @em_gingerlifts set up to get up on my shoulders and traps more and hit a 385# PR AND it was in class on my last day teaching. Bad angle to see the setup but great angle for the Powerbelly

I was able to get my lats into it a lot more with this set up but I still have some lat work to do before 405 falls!

#jointherebellion #red5power #armorgym #benchpress
I stole @em_gingerlifts set up to get up on my shoulders and traps more and hit a 385# PR AND it was in class on my last day teaching. Bad angle to see the setup but great angle for the Powerbelly I was able to get my lats into it a lot more with this set up but I still have some lat work to do before 405 falls! #jointherebellion  #red5power  #armorgym  #benchpress 
575# squat with the claw grip. This grip feels great on my elbows but I definitely lose some control. Still a lot of work to do βšͺπŸ”΄βšͺ? #jointherebellion #red5power #armorgym #squat
@ryan_delahanty going 3/3 on deadlifts and a new PR! This dude crushed it today. I'm proud of you my man! 
#jointherebellion #red5power #armorgym
@ryan_delahanty goes 2/3 on squats finishing with 407# which is only 8# under his lifetime PR. Bench up next! 
#jointherebellion #red5power #armorgym
Hit 12 x 2 banded squats with the claw grip. It definitely feels better on my elbows so far

Bands are the truth. If you're not using them in your training you're missing out

#jointherebellion #red5power #armorgym
Hit 12 x 2 banded squats with the claw grip. It definitely feels better on my elbows so far Bands are the truth. If you're not using them in your training you're missing out #jointherebellion  #red5power  #armorgym 
Slingshot bench at 405# easy money. It's good to overload your movements about once a month. 
Even though the equipment is helping to move some of the weight your body still experiences the increased loads as is in many ways. When you go to hit this weight without the added equipment it won't feel like a ton of bricks

PS I was a little nervous to ask a girl for a spot but as soon as she said "I'm not going to touch the bar unless you tell me" I knew I was in good hands

#jointherebellion #red5power #armorgym #slingshot
Slingshot bench at 405# easy money. It's good to overload your movements about once a month. Even though the equipment is helping to move some of the weight your body still experiences the increased loads as is in many ways. When you go to hit this weight without the added equipment it won't feel like a ton of bricks PS I was a little nervous to ask a girl for a spot but as soon as she said "I'm not going to touch the bar unless you tell me" I knew I was in good hands #jointherebellion  #red5power  #armorgym  #slingshot 
Having some fun in the lab today. I will be looking for research participants VERY soon. 
#jointherebellion #red5power #armorgym #biomechanics #science
Been working on some different jumps to get up to a new max. Here's 535# with my belt unbuckled. Thinking about jumping straight to 625

#jointherebellion #red5power #armorgym #deadlift
375# bench PR. Lost control at the bottom so if I can clean that up I think I have at least 385+ in me

How do you fix control at the bottom? What muscles are responsible for this part of the lift?

Lack of control can be caused by a number of things including
- not squeezing your glutes and legs
- weak upper back and lats - not properly engaging your lats - weak posterior delts 
If you're unstable, especially at the bottom, add lat and posterior delt work ASAP 
#jointherebellion #red5power #armorgym #benchpresstips
375# bench PR. Lost control at the bottom so if I can clean that up I think I have at least 385+ in me How do you fix control at the bottom? What muscles are responsible for this part of the lift? Lack of control can be caused by a number of things including - not squeezing your glutes and legs - weak upper back and lats - not properly engaging your lats - weak posterior delts If you're unstable, especially at the bottom, add lat and posterior delt work ASAP #jointherebellion  #red5power  #armorgym  #benchpresstips 
Pretty cool way to do a leg curl  if you donβ€˜t have a machine around, need variation or just donβ€˜t believe in machines πŸ˜†
#Repost @red5fitness
・・・
Single Leg banded leg curl variation. Strong hamstrings prevent injuries. Period. 
#jointherebellion #red5power #armorgym #bandedhamstringcurls
Pretty cool way to do a leg curl if you donβ€˜t have a machine around, need variation or just donβ€˜t believe in machines πŸ˜† #Repost  @red5fitness ・・・ Single Leg banded leg curl variation. Strong hamstrings prevent injuries. Period. #jointherebellion  #red5power  #armorgym  #bandedhamstringcurls 
Deficit deadlifts - 80% (485) x 8 x 1, one of the most important in building strength is being able to have an honest conversation with yourself about where your weaknesses truly are and taking action to fix it

Rule of thumb: if you hate doing it then you probably need to do it more. I HATE deficit deadlifts but I know I'm weakest off the floor bc I don't get enough leg drive into the bar from the start and I know deficits will help fix that

Going after your weaknesses HARD is the fastest way to build strength. PERIOD. Find where you're weak in your lift and find what movements fix that. Go all in on those movements. See PRs

#jointherebellion #red5power #armorgym #deficitdeadlifts
Deficit deadlifts - 80% (485) x 8 x 1, one of the most important in building strength is being able to have an honest conversation with yourself about where your weaknesses truly are and taking action to fix it Rule of thumb: if you hate doing it then you probably need to do it more. I HATE deficit deadlifts but I know I'm weakest off the floor bc I don't get enough leg drive into the bar from the start and I know deficits will help fix that Going after your weaknesses HARD is the fastest way to build strength. PERIOD. Find where you're weak in your lift and find what movements fix that. Go all in on those movements. See PRs #jointherebellion  #red5power  #armorgym  #deficitdeadlifts 
First time using bands without a box and first time off the safety squat bar in a long time. Did 12 x 2 at 50% with monster minis and monster bands

Doing my dynamic days as fast as humanly possible has helped my squats more than anything I've ever done. The goal is learning how to control the movement when you're at MAXIMUM velocity. If you can transfer the speed and control to your max effort you will see massive PRs. I promise

#jointherebellion #red5power #armorgym #bandedsquats
First time using bands without a box and first time off the safety squat bar in a long time. Did 12 x 2 at 50% with monster minis and monster bands Doing my dynamic days as fast as humanly possible has helped my squats more than anything I've ever done. The goal is learning how to control the movement when you're at MAXIMUM velocity. If you can transfer the speed and control to your max effort you will see massive PRs. I promise #jointherebellion  #red5power  #armorgym  #bandedsquats 
If you want some killer oblique work try this Russian twist variation

Make sure you stay under control and don't twist too quickly. One way to do these is to focus on time under tension rather than number of reps. 30-60 sec is plenty for building strength so work on going heavier and heavier while STAYING IN CONTROL

#jointherebellion #red5power #armorgym #russiantwist
If you want some killer oblique work try this Russian twist variation Make sure you stay under control and don't twist too quickly. One way to do these is to focus on time under tension rather than number of reps. 30-60 sec is plenty for building strength so work on going heavier and heavier while STAYING IN CONTROL #jointherebellion  #red5power  #armorgym  #russiantwist 
Absolutely MONSTER squat day thanks to @Andrewtindal pushing me and telling me 20 more lbs, 20 more lbs, 20 more lbs. Also shoutout @westsideofficial for teaching me in one day more than I've learned in years. Since going there I have PRd 60lbs on squat, 20 lbs on bench, and 40lbs on deadlift

565# safety squat PR. I've always trained the heck out of my back but I've been focusing on building leg strength and training FAST on dynamic day. I've noticed the biggest gains ever from sticking with the percentages and trying to lift for maximal velocity instead of building heavier and heavier

I've also limited the number of exercises I do but absolutely MURDERING my weakest body parts until they just give up. I cannot wait to see my numbers in a year and beyond

#jointherebellion #red5power #armorgym #safetysquat
Absolutely MONSTER squat day thanks to @Andrewtindal pushing me and telling me 20 more lbs, 20 more lbs, 20 more lbs. Also shoutout @westsideofficial for teaching me in one day more than I've learned in years. Since going there I have PRd 60lbs on squat, 20 lbs on bench, and 40lbs on deadlift 565# safety squat PR. I've always trained the heck out of my back but I've been focusing on building leg strength and training FAST on dynamic day. I've noticed the biggest gains ever from sticking with the percentages and trying to lift for maximal velocity instead of building heavier and heavier I've also limited the number of exercises I do but absolutely MURDERING my weakest body parts until they just give up. I cannot wait to see my numbers in a year and beyond #jointherebellion  #red5power  #armorgym  #safetysquat 
Dirty 30 upper body finisher from @westsideofficial

I added occlusion training (bloodflow restriction) and did this for 4 sets

Dirty 30 is 10 skull crushers, 10 pull overs, and 10 close grip presses all in one set. I like to pull my elbows slightly back for the skull crushers to ease some tension on the Tricep tendons. For the pull overs keep the bar as close to your face as possible, and lastly push through the pump on the presses at the end!! When doing BFR you want to pull the straps to a 6/10 tightness to limit venous blood return while still allowing arterial bloodflow. The pump is real

#jointherebellion #red5power #armorgym #dirty30
Dirty 30 upper body finisher from @westsideofficial I added occlusion training (bloodflow restriction) and did this for 4 sets Dirty 30 is 10 skull crushers, 10 pull overs, and 10 close grip presses all in one set. I like to pull my elbows slightly back for the skull crushers to ease some tension on the Tricep tendons. For the pull overs keep the bar as close to your face as possible, and lastly push through the pump on the presses at the end!! When doing BFR you want to pull the straps to a 6/10 tightness to limit venous blood return while still allowing arterial bloodflow. The pump is real #jointherebellion  #red5power  #armorgym  #dirty30 
Low Face Pulls for 6 x 15. I've been having a lot of success with my bench by adding rear delt work. Typically face pulls are performed at eye level but the lower placement adds a bit of variation

The lower you go the more the traps want to take over so make sure you use a weight that isn't too heavy. Keep the elbows high and pull the rope apart as you pull towards your eyes. Use your brain to tell the rear delt to work and adjust the weight/technique if the traps are taking over

Lower weight and higher reps are best for this movement so keep the rest short. No more than 60 sec is needed

#jointherebellion #red5power #armorgym #lowfacepulls
Low Face Pulls for 6 x 15. I've been having a lot of success with my bench by adding rear delt work. Typically face pulls are performed at eye level but the lower placement adds a bit of variation The lower you go the more the traps want to take over so make sure you use a weight that isn't too heavy. Keep the elbows high and pull the rope apart as you pull towards your eyes. Use your brain to tell the rear delt to work and adjust the weight/technique if the traps are taking over Lower weight and higher reps are best for this movement so keep the rest short. No more than 60 sec is needed #jointherebellion  #red5power  #armorgym  #lowfacepulls 
World's longest rep but good for a PR at 365# 
Elbows are feeling great and that 405 bench is going down!! #roadto405 #jointherebellion #red5power #armorgym
Good Morning 3RM PR at 405# this has been a goal for a long time now 
Good mornings are one of the best ways to build strength in the glutes, hams, erectors, and abs. Similar to a deadlift the thoracic spine can slightly round but the lumbar should stay neutral. If you LOL (loss of lumbar, whatever I thought it was funny) stop the movement and cut the weight

Good mornings for freak back strength

#jointherebellion #red5power #armorgym #goodmorning
Good Morning 3RM PR at 405# this has been a goal for a long time now Good mornings are one of the best ways to build strength in the glutes, hams, erectors, and abs. Similar to a deadlift the thoracic spine can slightly round but the lumbar should stay neutral. If you LOL (loss of lumbar, whatever I thought it was funny) stop the movement and cut the weight Good mornings for freak back strength #jointherebellion  #red5power  #armorgym  #goodmorning 
Hamstring strains happen predominantly at the musculotendinous junction (where the muscle meets the tendon). Doing high rep leg curls with light weight or band resistance is believed to strengthen that junction and provide recovery for the muscle belly

I recommend for ALL athletes who participate in activities where hamstring strains are possible to do leg curls up to 5 days a week. Banded leg curls or light ankle weighted curls are fantastic. The goal is to build yourself up to doing 200 reps. Some days you may be able to do all 200 in a row others you may only be able to perform 30 in a row so accumulate 200 in the shortest time possible

Say goodbye to hamstring injuries. See red, think gold, #jointherebellion 
#red5power #armorgym #bandedhamstring curls

PS I stolen the idea of using the hip circle from @sjfurm
Hamstring strains happen predominantly at the musculotendinous junction (where the muscle meets the tendon). Doing high rep leg curls with light weight or band resistance is believed to strengthen that junction and provide recovery for the muscle belly I recommend for ALL athletes who participate in activities where hamstring strains are possible to do leg curls up to 5 days a week. Banded leg curls or light ankle weighted curls are fantastic. The goal is to build yourself up to doing 200 reps. Some days you may be able to do all 200 in a row others you may only be able to perform 30 in a row so accumulate 200 in the shortest time possible Say goodbye to hamstring injuries. See red, think gold, #jointherebellion  #red5power  #armorgym  #bandedhamstring  curls PS I stolen the idea of using the hip circle from @sjfurm
It's a BOY!! If you don't have an extra person to hold the board for you just slip it under your shirt like a total weirdo. This is 300 x 6, I worked up to 315 x 6

Board presses cut the range of motion of the lift which taxes the arms and triceps much more. This is a great movement especially for female lifters

Add these after your main movement for 6 x 6 for 3 weeks. Switch your grip each week and try to break records every week

#jointherebellion #red5power #armorgym #boardpress
It's a BOY!! If you don't have an extra person to hold the board for you just slip it under your shirt like a total weirdo. This is 300 x 6, I worked up to 315 x 6 Board presses cut the range of motion of the lift which taxes the arms and triceps much more. This is a great movement especially for female lifters Add these after your main movement for 6 x 6 for 3 weeks. Switch your grip each week and try to break records every week #jointherebellion  #red5power  #armorgym  #boardpress 
Did these for 8 x 2 instead of banded deadlifts. I used 335# of bar weight, 225 of belt weight, mini bands, and monster mini bands

These are way harder than they look. If you struggle getting the bar off the floor for a max deadlift then add these into your program yesterday

#jointherebellion #red5power #armorgym #beltsquatdeadlifts
Did these for 8 x 2 instead of banded deadlifts. I used 335# of bar weight, 225 of belt weight, mini bands, and monster mini bands These are way harder than they look. If you struggle getting the bar off the floor for a max deadlift then add these into your program yesterday #jointherebellion  #red5power  #armorgym  #beltsquatdeadlifts 
Safety bar squats - 75% x 12 x 2 (405#) 60 sec rest. This is set 12

If you can squat the same weight but faster you are stronger. Period. Lifting for max weight is important but can only be done at most once per week (one upper, one lower). Lifting for max speed between 75-85% can generate massive amounts of force and can be done for much higher volume (20-24 reps compared to 4 optimal at 90% or above)

Train fast. Get strong. I followed these up with belted deadlifts with bands, dbell rows, and heavy power shrugs. Also through in some BFR bicep curls. Solid day

#jointherebellion #red5power #armorgym #safetysquats #dynamicmethod
Safety bar squats - 75% x 12 x 2 (405#) 60 sec rest. This is set 12 If you can squat the same weight but faster you are stronger. Period. Lifting for max weight is important but can only be done at most once per week (one upper, one lower). Lifting for max speed between 75-85% can generate massive amounts of force and can be done for much higher volume (20-24 reps compared to 4 optimal at 90% or above) Train fast. Get strong. I followed these up with belted deadlifts with bands, dbell rows, and heavy power shrugs. Also through in some BFR bicep curls. Solid day #jointherebellion  #red5power  #armorgym  #safetysquats  #dynamicmethod 
Throwback!! To how I looked most of my life. I grew up at the beach and only realized dudes didn't have long hair after I moved away. Look at those flowing locks of gold!

#jointherebellion #red5power #armorgym
Throwback!! To how I looked most of my life. I grew up at the beach and only realized dudes didn't have long hair after I moved away. Look at those flowing locks of gold! #jointherebellion  #red5power  #armorgym 
@Ryan_Delahanty deadlifting 455# for a PR in December 2016 video quality obviously not good. On the right is a PR at 525# October 2017 at 19 years old. 70# PR in less than 10 months and only a few more weeks until his first powerlifting meet

I really can't say enough about this kid and his hard work. Monster PRs in all 3 lifts. Getting strong is simple. You train on a smart program, push yourself as hard as you can in the gym, and don't miss days. Simple does not mean easy. Actually grinding day in and day out is the true test and this guy is absolutely crushing it

Knowing what to do is great but action is the only thing that gets results. Being successful in ANYTHING means adopting it as a lifestyle not just something you do when you feel good. Getting up and grinding on the days you don't feel like it are the days that make you better. Get up and get going! Don't start your diet tomorrow or your workout program next Monday do it NOW

#jointherebellion #red5power #armorgym #deadlift
@Ryan_Delahanty deadlifting 455# for a PR in December 2016 video quality obviously not good. On the right is a PR at 525# October 2017 at 19 years old. 70# PR in less than 10 months and only a few more weeks until his first powerlifting meet I really can't say enough about this kid and his hard work. Monster PRs in all 3 lifts. Getting strong is simple. You train on a smart program, push yourself as hard as you can in the gym, and don't miss days. Simple does not mean easy. Actually grinding day in and day out is the true test and this guy is absolutely crushing it Knowing what to do is great but action is the only thing that gets results. Being successful in ANYTHING means adopting it as a lifestyle not just something you do when you feel good. Getting up and grinding on the days you don't feel like it are the days that make you better. Get up and get going! Don't start your diet tomorrow or your workout program next Monday do it NOW #jointherebellion  #red5power  #armorgym  #deadlift 
605# deadlift PR
Deadlifting over 6 has been a lifetime goal and I was so close to hitting it a few months ago when I pulled my hamstring. I made a plan to get back up to speed and stuck to it everyday. I've also had some training tips and technical cues from Louie Simmons so I'm stoked to be in the 600 club. Now road to 700? Let's GOOO

Deadlifting with the belt squat is definitely going to stay in the program to build my leg strength off the floor. I might retest in a few weeks I think 620 is waiting in the tank

Shout out @Ryan_Delahanty for giving me the push I needed and the olive garden carbs I needed 
#jointherebellion #red5power #armorgym #deadlift
605# deadlift PR Deadlifting over 6 has been a lifetime goal and I was so close to hitting it a few months ago when I pulled my hamstring. I made a plan to get back up to speed and stuck to it everyday. I've also had some training tips and technical cues from Louie Simmons so I'm stoked to be in the 600 club. Now road to 700? Let's GOOO Deadlifting with the belt squat is definitely going to stay in the program to build my leg strength off the floor. I might retest in a few weeks I think 620 is waiting in the tank Shout out @Ryan_Delahanty for giving me the push I needed and the olive garden carbs I needed #jointherebellion  #red5power  #armorgym  #deadlift 
Used the belt squat and a trap bar to simulate some wheel barrow walks

By using the belt squat I can traction my hips/back while over loading my legs. The lighter weight on the trap bar allows me to walk a little longer and belt makes it much more difficult for the hips/legs

Wheelbarrow walks work your grip, traps, and upper back as well as making your core work to stabilize

If you don't have a @westsideofficial athletic training platform you need to get one ASAP 
#jointherebellion #red5power #armorgym
Used the belt squat and a trap bar to simulate some wheel barrow walks By using the belt squat I can traction my hips/back while over loading my legs. The lighter weight on the trap bar allows me to walk a little longer and belt makes it much more difficult for the hips/legs Wheelbarrow walks work your grip, traps, and upper back as well as making your core work to stabilize If you don't have a @westsideofficial athletic training platform you need to get one ASAP #jointherebellion  #red5power  #armorgym 
All these cookie cutter programs talking about making huge gains... #jointherebellion #red5power #armorgym
Belt squat deadlifts for a few singles @westsidebarbellofficial 
The fastest way to get stronger is to identify your weaknesses and train the f!#$ out of them until they become strengths. My deadlift fails off the floor or a few inches off the floor which tells me I need to train my legs and hips more to get the bar moving quickly

One way to build leg strength is doing deadlifts on the ATP. The bar weight is lighter so your back doesn't have to work as hard but the added belt weight makes your legs work overtime without the added spinal compression

I've been training these and ultra wide sumo deadlifts for a little while now so I'm stoked to see how a max deadlift moves next week!

#jointherebellion #red5power #armorgym #beltsquatdeadlifts
Belt squat deadlifts for a few singles @westsidebarbellofficial The fastest way to get stronger is to identify your weaknesses and train the f!#$ out of them until they become strengths. My deadlift fails off the floor or a few inches off the floor which tells me I need to train my legs and hips more to get the bar moving quickly One way to build leg strength is doing deadlifts on the ATP. The bar weight is lighter so your back doesn't have to work as hard but the added belt weight makes your legs work overtime without the added spinal compression I've been training these and ultra wide sumo deadlifts for a little while now so I'm stoked to see how a max deadlift moves next week! #jointherebellion  #red5power  #armorgym  #beltsquatdeadlifts 
520# squat PR 
First before all you haters say I was spotted take a closer look and I get the bar moving again before he hops in. He did touch me but there was zero help. Always stoked with a squat PR. This is my first one post hamstring injury over the summer. Next week DEADLIFTS

Not bad for doing zero straight bar squats the last two months

#jointherebellion #red5power #armorgym #squatpr #roadto600
520# squat PR First before all you haters say I was spotted take a closer look and I get the bar moving again before he hops in. He did touch me but there was zero help. Always stoked with a squat PR. This is my first one post hamstring injury over the summer. Next week DEADLIFTS Not bad for doing zero straight bar squats the last two months #jointherebellion  #red5power  #armorgym  #squatpr  #roadto600 
Chicken pesto meal from @nakedfoodsknoxville these meals have saved my life on so many occasions. If you're in the Knoxville area add these into your routine when you don't feel like cooking but still want quality delicious food 
#jointherebellion #red5power #armorgym
Chicken pesto meal from @nakedfoodsknoxville these meals have saved my life on so many occasions. If you're in the Knoxville area add these into your routine when you don't feel like cooking but still want quality delicious food #jointherebellion  #red5power  #armorgym 
@Ryan_Delahanty box squatting 275# to a 14" box January '17 on the left and him squatting 415# to a 12" box October '17 on the right

This kid has worked his ass off all year and the results are clearly showing. Most 19 year olds are out partying "living the life" and he's in the gym grinding day in and day out. His first meet is coming up soon in December

Hard work and programming based on science. I don't know what more else to say. Red5 it works. Ditch your shitty program and come #jointherebellion if you want to see steady PRs and stay injury free. If you think only doing back squats, deadlifts, and bench press is taking you anywhere other than injury city you need to wake up #red5power
@Ryan_Delahanty box squatting 275# to a 14" box January '17 on the left and him squatting 415# to a 12" box October '17 on the right This kid has worked his ass off all year and the results are clearly showing. Most 19 year olds are out partying "living the life" and he's in the gym grinding day in and day out. His first meet is coming up soon in December Hard work and programming based on science. I don't know what more else to say. Red5 it works. Ditch your shitty program and come #jointherebellion  if you want to see steady PRs and stay injury free. If you think only doing back squats, deadlifts, and bench press is taking you anywhere other than injury city you need to wake up #red5power 
Sumo deadlifts on the athletic training platform from @westsideofficial These were one of the hardest things I've ever done in my life. Period

Deadlifting with the belt attached makes your legs and hips work overtime. I did 4 x 6 and I was so gassed by the end I could barely lockout the last rep. My hamstrings, quads, hips, and glutes have never worked so hard in my life. My glute was cramping later in the day

If you have access to this machine and you're not using it you're a dummy. The versatility of this machine is unreal. If you don't have access to one then quit your gym and find a gym that does

I may only use this and block pulls from here on out. Experiment time

#jointherebellion #red5power #armorgym #beltsquatdeadlifts
Sumo deadlifts on the athletic training platform from @westsideofficial These were one of the hardest things I've ever done in my life. Period Deadlifting with the belt attached makes your legs and hips work overtime. I did 4 x 6 and I was so gassed by the end I could barely lockout the last rep. My hamstrings, quads, hips, and glutes have never worked so hard in my life. My glute was cramping later in the day If you have access to this machine and you're not using it you're a dummy. The versatility of this machine is unreal. If you don't have access to one then quit your gym and find a gym that does I may only use this and block pulls from here on out. Experiment time #jointherebellion  #red5power  #armorgym  #beltsquatdeadlifts 
Reverse Hypers are the best way to build strength in the posterior chain but very often performed incorrectly. Here's what you need to do

PERFORMANCE POINTS: -- Place the strap around your feet and keep both feet together or slightly apart
-- Hop up on the table so your hips are slightly off
-- Keep tension through the ENTIRE movement. Don't let the weights just swing around and don't move too fast
-- Let the weight pass in front of your hips at the bottom to stretch and traction your spine
-- As the weight gets to the bottom use your glutes, hams, and back to slow down the weight as quickly as possible. Then powerfully reverse directions
-- At the top lift your head slightly and squeeze your glutes and erectors as hard as possible and try to pause with the weight
-- You're not just swinging around up there so be sure to hit these performance points properly

I like to do these in higher volume, typically sets of 10-15 anywhere from 50-80% of my back squat

#jointherebellion #red5power #armorgym #reversehyper
Reverse Hypers are the best way to build strength in the posterior chain but very often performed incorrectly. Here's what you need to do PERFORMANCE POINTS: -- Place the strap around your feet and keep both feet together or slightly apart -- Hop up on the table so your hips are slightly off -- Keep tension through the ENTIRE movement. Don't let the weights just swing around and don't move too fast -- Let the weight pass in front of your hips at the bottom to stretch and traction your spine -- As the weight gets to the bottom use your glutes, hams, and back to slow down the weight as quickly as possible. Then powerfully reverse directions -- At the top lift your head slightly and squeeze your glutes and erectors as hard as possible and try to pause with the weight -- You're not just swinging around up there so be sure to hit these performance points properly I like to do these in higher volume, typically sets of 10-15 anywhere from 50-80% of my back squat #jointherebellion  #red5power  #armorgym  #reversehyper 
Bandz a make her dance. All these lifters poppin dbol I'm just poppin bandz

9 x 3 with doubles monster minis. Train fast lift heavy. It's physics. F = ma or force equals mass x acceleration. If you decrease the mass but increase the acceleration you can create equal or even higher magnitude of force than a 1 rep max

Also optimal lifting above 90% calls for only a total of 4 reps. With bands you can create high force but for many more reps, in this case 27 reps. You have to lift FAST though!! Wave this for 3 weeks with increasing weight then start the wave over again with a different bar or different grip. This type of training should be done 72 hours before max effort day

#jointherebellion #red5power #armorgym #bandedbenchpress
Bandz a make her dance. All these lifters poppin dbol I'm just poppin bandz 9 x 3 with doubles monster minis. Train fast lift heavy. It's physics. F = ma or force equals mass x acceleration. If you decrease the mass but increase the acceleration you can create equal or even higher magnitude of force than a 1 rep max Also optimal lifting above 90% calls for only a total of 4 reps. With bands you can create high force but for many more reps, in this case 27 reps. You have to lift FAST though!! Wave this for 3 weeks with increasing weight then start the wave over again with a different bar or different grip. This type of training should be done 72 hours before max effort day #jointherebellion  #red5power  #armorgym  #bandedbenchpress 
Ultra wide banded sumo deadlifts for 6 x 3 with monster bands

If you're not training fast you're not tapping into your true strength potential. Use bands and try to move the bar for maximal velocity

The ultra wide sumos will destroy your hips, hams, and legs. If you are a conventional puller and struggle off the ground add these into your training asap

There's always a lot of questions regarding how much you turn your toes out. The simple answer is you step out and whatever your natural angle is that's the position you use. The knees should always track in line with the toes so the wider your stance for anything then the more angle you will have with your feet

Too many people get wrapped up in turning their toes out too much. If they are rotated too much to start then you will not be able to externally rotate the femur into the hips which causes massive hip activation (good thing). So stop worrying about your feet so much and focus on pushing against the feet to activate the hips

#jointherebellion #red5power #armorgym #ultrawidesumodeadlift
Ultra wide banded sumo deadlifts for 6 x 3 with monster bands If you're not training fast you're not tapping into your true strength potential. Use bands and try to move the bar for maximal velocity The ultra wide sumos will destroy your hips, hams, and legs. If you are a conventional puller and struggle off the ground add these into your training asap There's always a lot of questions regarding how much you turn your toes out. The simple answer is you step out and whatever your natural angle is that's the position you use. The knees should always track in line with the toes so the wider your stance for anything then the more angle you will have with your feet Too many people get wrapped up in turning their toes out too much. If they are rotated too much to start then you will not be able to externally rotate the femur into the hips which causes massive hip activation (good thing). So stop worrying about your feet so much and focus on pushing against the feet to activate the hips #jointherebellion  #red5power  #armorgym  #ultrawidesumodeadlift 
Seated facepulls is one of the BEST facepull variations I've ever done. This movement builds the rear delt which is responsible for stabilizing your bench and dips at the bottom of the movement and for overall shoulder health

PERFORMANCE POINTS:
-- Take a seat and use the rope attachment
-- squeeze the abs to keep the torso rigid and to prevent extending through the thoracic spine
-- keep the elbows at shoulder level or slightly higher
-- pull the ropes up and towards your eyes while also trying to pull the rope handles away from eachother
-- make sure your elbows pass the plane of your torso to really hit that posterior deltoid

I like these in higher reps with shorter rest. Here I did 5x15 as heavy as I can with only 60 sec rest. Do these at least twice a week and watch your shoulders GROW

#jointherebellion #red5power #armorgym #seatedfacepull
Seated facepulls is one of the BEST facepull variations I've ever done. This movement builds the rear delt which is responsible for stabilizing your bench and dips at the bottom of the movement and for overall shoulder health PERFORMANCE POINTS: -- Take a seat and use the rope attachment -- squeeze the abs to keep the torso rigid and to prevent extending through the thoracic spine -- keep the elbows at shoulder level or slightly higher -- pull the ropes up and towards your eyes while also trying to pull the rope handles away from eachother -- make sure your elbows pass the plane of your torso to really hit that posterior deltoid I like these in higher reps with shorter rest. Here I did 5x15 as heavy as I can with only 60 sec rest. Do these at least twice a week and watch your shoulders GROW #jointherebellion  #red5power  #armorgym  #seatedfacepull 
370# bench PR. Super stoked with this lift

My bench has been pretty stalled for the last year due my elbows and shoulders being pretty busted up causing my training to be so up and down. Here's how I fixed it and got it moving again

First I figured out what was causing my elbows to be broken down which was low bar back squatting. I trained exclusively on a safety squat bar for about 6 weeks to give my elbows a chance to heal AND increasing my squat and deadlift

Next I stopped neglecting my posterior delts and shoulders in general. The posterior delts stabilize at the bottom of the bench which is where I struggled the most. By doing TONS of face pulls and variations, highboy rows, reverse flies, and bent over flies my bottom position got so much stronger

Lastly some cues I learned at Westside really helped especially about not being a bitch and going as fast as possible (while still under control). Using my hands and keeping my back tight the entire time also helped. I think there's more in the tank too. Next big goal is 405

#jointherebellion #red5power #armorgym #benchpress
370# bench PR. Super stoked with this lift My bench has been pretty stalled for the last year due my elbows and shoulders being pretty busted up causing my training to be so up and down. Here's how I fixed it and got it moving again First I figured out what was causing my elbows to be broken down which was low bar back squatting. I trained exclusively on a safety squat bar for about 6 weeks to give my elbows a chance to heal AND increasing my squat and deadlift Next I stopped neglecting my posterior delts and shoulders in general. The posterior delts stabilize at the bottom of the bench which is where I struggled the most. By doing TONS of face pulls and variations, highboy rows, reverse flies, and bent over flies my bottom position got so much stronger Lastly some cues I learned at Westside really helped especially about not being a bitch and going as fast as possible (while still under control). Using my hands and keeping my back tight the entire time also helped. I think there's more in the tank too. Next big goal is 405 #jointherebellion  #red5power  #armorgym  #benchpress 
A little Ocean City Iron Raider reunion with @donreagan here at @armorgymknox in Knoxville, TN. If you need a physical therapist in the Knoxville area you would be doing yourself a massive disservice by not seeing this guy. The BEST in the business especially for athletes. It's good to have a familiar face and another knowledgeable practitioner in the area

#jointherebellion #red5power #armorgym
A little Ocean City Iron Raider reunion with @donreagan here at @armorgymknox in Knoxville, TN. If you need a physical therapist in the Knoxville area you would be doing yourself a massive disservice by not seeing this guy. The BEST in the business especially for athletes. It's good to have a familiar face and another knowledgeable practitioner in the area #jointherebellion  #red5power  #armorgym 
#Repost @red5fitness (@get_repost)
・・・
What destroys you? What destroys me is not PRACTICING being the best version of myself in all aspects of my life at all times. What destroys you turns you into something you are not

It starts with not making your bed, or hitting the snooze button, or not immediately acting on a decision and it slowly turns into an uninspired, lackluster, and indifferent outlook on life. This is not who I am and this is not a life we were designed to live

It takes discipline and hardwork to keep a fire burning brightly but what kind of life is lit by a dull flame? A life that's completely forgettable. One that is, at best, filled with an unfullfilling career, bland relationships, or a lack of passion towards anything. At worst you have a toxic impact on people, yourself, and the world around you

I've fallen off the wagon many times in my life as I'm sure all of you have as well. It's time for us to get up 10 min earlier to write goals for the day, spend 5 min alone to reflect on your day, and make the little decisions like doing your dishes NOW and choose the apple over the ice cream NOW

Little decisions done on a daily basis builds habit and keeps the fire burning fiercely. This fire leads to a passionate life in all areas which inspires others to be the best versions of themselves as well. It's time for us to stop being lazy and live the unfettered life we were designed to live 
Fuck a balanced life. That suggests doing everything at 75% and not one thing at 100% and the rest at 50% Find the time energy to be 100% in everything you do. Train as hard as you can, do your job as hard as you can, when you spend time with someone put the phone away and pay attention as hard as you can, when you need rest do it as hard as you can. The world doesn't need more 75% 
#jointherebellion #red5power
#Repost  @red5fitness (@get_repost) ・・・ What destroys you? What destroys me is not PRACTICING being the best version of myself in all aspects of my life at all times. What destroys you turns you into something you are not It starts with not making your bed, or hitting the snooze button, or not immediately acting on a decision and it slowly turns into an uninspired, lackluster, and indifferent outlook on life. This is not who I am and this is not a life we were designed to live It takes discipline and hardwork to keep a fire burning brightly but what kind of life is lit by a dull flame? A life that's completely forgettable. One that is, at best, filled with an unfullfilling career, bland relationships, or a lack of passion towards anything. At worst you have a toxic impact on people, yourself, and the world around you I've fallen off the wagon many times in my life as I'm sure all of you have as well. It's time for us to get up 10 min earlier to write goals for the day, spend 5 min alone to reflect on your day, and make the little decisions like doing your dishes NOW and choose the apple over the ice cream NOW Little decisions done on a daily basis builds habit and keeps the fire burning fiercely. This fire leads to a passionate life in all areas which inspires others to be the best versions of themselves as well. It's time for us to stop being lazy and live the unfettered life we were designed to live Fuck a balanced life. That suggests doing everything at 75% and not one thing at 100% and the rest at 50% Find the time energy to be 100% in everything you do. Train as hard as you can, do your job as hard as you can, when you spend time with someone put the phone away and pay attention as hard as you can, when you need rest do it as hard as you can. The world doesn't need more 75% #jointherebellion  #red5power 
Who knows that weird feeling of doing sumo deads for the 1st time? πŸ˜„
He for sure has done them a couple times already 😜πŸ’ͺ🏻πŸ’ͺ🏻
#Repost @red5fitness
・・・
Ultra wide Sumo Deadlifts stole a piece of my soul

If you're weak with something that's a sign you should be working on it. Coming out crazy wide I had to drop the weight way lower but holy smokes are my hips LIT UP. These help with hip strength, hamstrings, and leg drive so if your deadlift struggles coming off the floor suck it up and add them in

Where are you weak? What movements have you been neglecting?

I stole this advice straight from Louie Simmons when I was telling him about my deadlift being weak off the floor sooo you should do it too

#jointherebellion #red5power #armorgym #ultrawidesumodeadlift
Who knows that weird feeling of doing sumo deads for the 1st time? πŸ˜„ He for sure has done them a couple times already 😜πŸ’ͺ🏻πŸ’ͺ🏻 #Repost  @red5fitness ・・・ Ultra wide Sumo Deadlifts stole a piece of my soul If you're weak with something that's a sign you should be working on it. Coming out crazy wide I had to drop the weight way lower but holy smokes are my hips LIT UP. These help with hip strength, hamstrings, and leg drive so if your deadlift struggles coming off the floor suck it up and add them in Where are you weak? What movements have you been neglecting? I stole this advice straight from Louie Simmons when I was telling him about my deadlift being weak off the floor sooo you should do it too #jointherebellion  #red5power  #armorgym  #ultrawidesumodeadlift 
What destroys you? What destroys me is not PRACTICING being the best version of myself in all aspects of my life at all times. What destroys you turns you into something you are not

It starts with not making your bed, or hitting the snooze button, or not immediately acting on a decision and it slowly turns into an uninspired, lackluster, and indifferent outlook on life. This is not who I am and this is not a life we were designed to live

It takes discipline and hardwork to keep a fire burning brightly but what kind of life is lit by a dull flame? A life that's completely forgettable. One that is, at best, filled with an unfullfilling career, bland relationships, or a lack of passion towards anything. At worst you have a toxic impact on people, yourself, and the world around you

I've fallen off the wagon many times in my life as I'm sure all of you have as well. It's time for us to get up 10 min earlier to write goals for the day, spend 5 min alone to reflect on your day, and make the little decisions like doing your dishes NOW and choose the apple over the ice cream NOW

Little decisions done on a daily basis builds habit and keeps the fire burning fiercely. This fire leads to a passionate life in all areas which inspires others to be the best versions of themselves as well. It's time for us to stop being lazy and live the unfettered life we were designed to live 
Fuck a balanced life. That suggests doing everything at 75% and not one thing at 100% and the rest at 50% Find the time energy to be 100% in everything you do. Train as hard as you can, do your job as hard as you can, when you spend time with someone put the phone away and pay attention as hard as you can, when you need rest do it as hard as you can. The world doesn't need more 75% 
#jointherebellion #red5power
What destroys you? What destroys me is not PRACTICING being the best version of myself in all aspects of my life at all times. What destroys you turns you into something you are not It starts with not making your bed, or hitting the snooze button, or not immediately acting on a decision and it slowly turns into an uninspired, lackluster, and indifferent outlook on life. This is not who I am and this is not a life we were designed to live It takes discipline and hardwork to keep a fire burning brightly but what kind of life is lit by a dull flame? A life that's completely forgettable. One that is, at best, filled with an unfullfilling career, bland relationships, or a lack of passion towards anything. At worst you have a toxic impact on people, yourself, and the world around you I've fallen off the wagon many times in my life as I'm sure all of you have as well. It's time for us to get up 10 min earlier to write goals for the day, spend 5 min alone to reflect on your day, and make the little decisions like doing your dishes NOW and choose the apple over the ice cream NOW Little decisions done on a daily basis builds habit and keeps the fire burning fiercely. This fire leads to a passionate life in all areas which inspires others to be the best versions of themselves as well. It's time for us to stop being lazy and live the unfettered life we were designed to live Fuck a balanced life. That suggests doing everything at 75% and not one thing at 100% and the rest at 50% Find the time energy to be 100% in everything you do. Train as hard as you can, do your job as hard as you can, when you spend time with someone put the phone away and pay attention as hard as you can, when you need rest do it as hard as you can. The world doesn't need more 75% #jointherebellion  #red5power 
Hit these belt squats for 6x6 with double mini bands. If you've never used an athletic training platform (ATP) I highly recommend it

Belt squats are a great way to increase the strength of the legs without loading the spine. This also helps with traction and correcting pelvic tilt. These are especially great after a heavy deadlift or goodmorning

#jointherebellion #red5power #armorgym #beltsquat
Hit these belt squats for 6x6 with double mini bands. If you've never used an athletic training platform (ATP) I highly recommend it Belt squats are a great way to increase the strength of the legs without loading the spine. This also helps with traction and correcting pelvic tilt. These are especially great after a heavy deadlift or goodmorning #jointherebellion  #red5power  #armorgym  #beltsquat 
600# block pull PR. This is my first 600 pull of any kind. I'm pretty stoked with this bc typically if I can block pull it I can deadlift it AND there was more in the tank

Followed this with 6x6 belt squat at 335 and double mini bands then inverse leg curls, and finally reverse hypers. 3 more weeks and I'll deadlift 600

Why block pulls? By altering the range of motion you can specifically work different parts of the lift where you are weak. I can get the bar off the ground a few inches then I fail before I get to my knees. Block pulls will strengthen that specific sticking point which will increase your deadlift

By following with belt squats, inverse leg curls, and reverse hypers I can maintain and even increase my strength off the floor and at the top of the lift

#jointherebellion #red5power #armorgym #blockpull
600# block pull PR. This is my first 600 pull of any kind. I'm pretty stoked with this bc typically if I can block pull it I can deadlift it AND there was more in the tank Followed this with 6x6 belt squat at 335 and double mini bands then inverse leg curls, and finally reverse hypers. 3 more weeks and I'll deadlift 600 Why block pulls? By altering the range of motion you can specifically work different parts of the lift where you are weak. I can get the bar off the ground a few inches then I fail before I get to my knees. Block pulls will strengthen that specific sticking point which will increase your deadlift By following with belt squats, inverse leg curls, and reverse hypers I can maintain and even increase my strength off the floor and at the top of the lift #jointherebellion  #red5power  #armorgym  #blockpull 
Banded bench press PR at 290#

Hit this with double looped minis and monster minis. Not exactly sure the added tension but it was a lot. I did 315 with no bands for the easiest 3 of my life and then did a quick single at 340# that felt like a complete joke

I'm going to experiment with using bands for a moderately heavy single then taking them off for a bench max. I think I'll be in PR city

#jointherebellion #red5power #armorgym #bandedbenchpress ** this is 275 my bad, I did 290 after this though, scout's honor **
Banded bench press PR at 290# Hit this with double looped minis and monster minis. Not exactly sure the added tension but it was a lot. I did 315 with no bands for the easiest 3 of my life and then did a quick single at 340# that felt like a complete joke I'm going to experiment with using bands for a moderately heavy single then taking them off for a bench max. I think I'll be in PR city #jointherebellion  #red5power  #armorgym  #bandedbenchpress  ** this is 275 my bad, I did 290 after this though, scout's honor **
Ultra wide Sumo Deadlifts stole a piece of my soul

If you're weak with something that's a sign you should be working on it. Coming out crazy wide I had to drop the weight way lower but holy smokes are my hips LIT UP. These help with hip strength, hamstrings, and leg drive so if your deadlift struggles coming off the floor suck it up and add them in

Where are you weak? What movements have you been neglecting?

I stole this advice straight from Louie Simmons when I was telling him about my deadlift being weak off the floor sooo you should do it too

#jointherebellion #red5power #armorgym #ultrawidesumodeadlift
Ultra wide Sumo Deadlifts stole a piece of my soul If you're weak with something that's a sign you should be working on it. Coming out crazy wide I had to drop the weight way lower but holy smokes are my hips LIT UP. These help with hip strength, hamstrings, and leg drive so if your deadlift struggles coming off the floor suck it up and add them in Where are you weak? What movements have you been neglecting? I stole this advice straight from Louie Simmons when I was telling him about my deadlift being weak off the floor sooo you should do it too #jointherebellion  #red5power  #armorgym  #ultrawidesumodeadlift 
If you go to @Westsidebarbellofficial and don't PR your squat the next day what kind of man are you? 515# safety squat

Humbling experience to have knowledge dropped on my ass like never before. As soon as you think you know what you're doing I highly recommend getting your dick kicked in to bring you back to planet earth 
#jointherebellion #red5power #armorgym #safetysquat
If you go to @Westsidebarbellofficial and don't PR your squat the next day what kind of man are you? 515# safety squat Humbling experience to have knowledge dropped on my ass like never before. As soon as you think you know what you're doing I highly recommend getting your dick kicked in to bring you back to planet earth #jointherebellion  #red5power  #armorgym  #safetysquat 
Pause Safety Bar Squats at 405# for 10 x 2 and 60-90 sec rest 
I've been working on being fast and explosive on dynamic days instead of going heavier. This is the easiest 405 has ever felt AND it's with a safety bar

Building speed and aggression out of the bottom has made me a much stronger lifter overall. I also feel way more recovered for my accessory work and max effort days. Work bt 75-85% and focus on being just as aggressive as a max

#jointherebellion #red5power #armorgym #safetysquatbar
Pause Safety Bar Squats at 405# for 10 x 2 and 60-90 sec rest I've been working on being fast and explosive on dynamic days instead of going heavier. This is the easiest 405 has ever felt AND it's with a safety bar Building speed and aggression out of the bottom has made me a much stronger lifter overall. I also feel way more recovered for my accessory work and max effort days. Work bt 75-85% and focus on being just as aggressive as a max #jointherebellion  #red5power  #armorgym  #safetysquatbar 
3 fast singles at 515# (no straps) after blowing away 20 pause safety squats at 405#

I'm preparing for a max deadlift by hitting singles as fast as possible and increasing the weight and decreasing the volume each week. I did 6 singles at 485 last week

My goal is to be able to hit a fast and smooth single at 90% of my goal weight. If I can hit 90% easy money then I'll only have 3 attempts at most I'll have to really work for

These felt good especially after all the pause squats AND not buckling my belt. A few more weeks and it's SHOWTIME

#jointherebellion #red5power #armorgym #deadlift
3 fast singles at 515# (no straps) after blowing away 20 pause safety squats at 405# I'm preparing for a max deadlift by hitting singles as fast as possible and increasing the weight and decreasing the volume each week. I did 6 singles at 485 last week My goal is to be able to hit a fast and smooth single at 90% of my goal weight. If I can hit 90% easy money then I'll only have 3 attempts at most I'll have to really work for These felt good especially after all the pause squats AND not buckling my belt. A few more weeks and it's SHOWTIME #jointherebellion  #red5power  #armorgym  #deadlift 
Close Grip Bench and all time bench PR at 360# my goal has been 365 flat bench for a little while. Now I KNOW I can hit it! 
Also followed this up with a 380 slingshot as I was being yelled at about not using collars and refusedto concede to their demands 15 sec before I'm about to bench 380. Managers here LOVE me. 
#jointherebellion #red5power #armorgym
Close Grip Bench and all time bench PR at 360# my goal has been 365 flat bench for a little while. Now I KNOW I can hit it! Also followed this up with a 380 slingshot as I was being yelled at about not using collars and refusedto concede to their demands 15 sec before I'm about to bench 380. Managers here LOVE me. #jointherebellion  #red5power  #armorgym 
Face pulls have helped my bench quite a bit recently but most people don't do them properly

Most people pull the rope straight towards their face and use too much bicep but if you want to hit the posterior deltoid a lot harder try this technique

PERFORMANCE POINTS:
-- Set the cable at eye level
-- Keep the elbows high and level with your shoulder throughout the whole movement
-- Focus on bringing the rope towards your face by PULLING THE HANDLES AWAY from eachother

The rear delts work to stabilize the shoulder as you lower the bar in your bench press by aiding in external rotation. Keep all aspects of the deltoid well rounded by hitting them all HARD 
#jointherebellion #red5power #armorgym #facepulls
Face pulls have helped my bench quite a bit recently but most people don't do them properly Most people pull the rope straight towards their face and use too much bicep but if you want to hit the posterior deltoid a lot harder try this technique PERFORMANCE POINTS: -- Set the cable at eye level -- Keep the elbows high and level with your shoulder throughout the whole movement -- Focus on bringing the rope towards your face by PULLING THE HANDLES AWAY from eachother The rear delts work to stabilize the shoulder as you lower the bar in your bench press by aiding in external rotation. Keep all aspects of the deltoid well rounded by hitting them all HARD #jointherebellion  #red5power  #armorgym  #facepulls 
Decline cosmonaut sit ups 
Add some heavy ab work to your program for building your squat and deadlift. Crunch after crunch won't get you anywhere!

#jointherebellion #red5power #armorgym #cosmonautsitup
Banded close grip bench 55% x 9 x 3

I've been cutting the weight way down and focusing on being as fast as possible. Not only do I feel faster and more stable on max effort day I feel stronger since I can hit my accessory work harder.

#jointherebellion #red5power #bandedbenchpress
Banded close grip bench 55% x 9 x 3 I've been cutting the weight way down and focusing on being as fast as possible. Not only do I feel faster and more stable on max effort day I feel stronger since I can hit my accessory work harder. #jointherebellion  #red5power  #bandedbenchpress 
Guillotine Bench Press is my new favorite movement for pecs 
PERFORMANCE POINTS
-- Start with LIGHT weights
-- Set up just like you would for bench
-- Really squeeze the posterior delt to stabilize the shoulder -- slowly and UNDER CONTROL lower the bar with elbows out towards your neck -- Feel the stretch in the pecs then press back up and away NOT straight up
-- PLEASE do these under control

Add these for volume on a dynamic day or as a finisher 
#jointherebellion #red5power #armorgym #guillotinebench
Guillotine Bench Press is my new favorite movement for pecs PERFORMANCE POINTS -- Start with LIGHT weights -- Set up just like you would for bench -- Really squeeze the posterior delt to stabilize the shoulder -- slowly and UNDER CONTROL lower the bar with elbows out towards your neck -- Feel the stretch in the pecs then press back up and away NOT straight up -- PLEASE do these under control Add these for volume on a dynamic day or as a finisher #jointherebellion  #red5power  #armorgym  #guillotinebench 
Floor Press max at 340# 
The floor press is an indicator lift for me meaning when I PR my floor press I usually can PR my bench press. It is good to know what your indicator lifts are bc maxing the big three over and over again isn't a smart way to train and is brutal on your body

I want to keep the training going so I can hit a big bench PR in about 4 weeks. Showtime!! #jointherebellion #red5power #armorgym
Floor Press max at 340# The floor press is an indicator lift for me meaning when I PR my floor press I usually can PR my bench press. It is good to know what your indicator lifts are bc maxing the big three over and over again isn't a smart way to train and is brutal on your body I want to keep the training going so I can hit a big bench PR in about 4 weeks. Showtime!! #jointherebellion  #red5power  #armorgym 
Me trying to balance grad school, a business, training, nutrition, and life 
#jointherebellion #red5power #armorgym
Yoke walks for 4 sets 
Stabilizing the spine is one of the most important things in sports, if not the most, especially for power sports. Yoke walks are a great way to increase core stability strength for all of your heavy lifting

There are not many movements that prepare the core as well as yoke walks, good mornings, and heavy weighted planks. Doing crunch after crunch might help with your physique but just does not provide adequate stress to prepare for heavy deadlifts or squats. Yoke walks are best done beltless if the intent is to train the core

Spinal loading is another added benefit to yoke walks. Most people can handle considerably more weight with a yoke than a squat or deadlift. When you force heavy loads onto the spinal column the body will be much more prepared when the load is decreased for a deadlift or squat max. If nothing else mentally it will feel much easier taking a squat out of the rack 
Add yoke walks if your core needs some help

#jointherebellion #red5power #armorgym
Yoke walks for 4 sets Stabilizing the spine is one of the most important things in sports, if not the most, especially for power sports. Yoke walks are a great way to increase core stability strength for all of your heavy lifting There are not many movements that prepare the core as well as yoke walks, good mornings, and heavy weighted planks. Doing crunch after crunch might help with your physique but just does not provide adequate stress to prepare for heavy deadlifts or squats. Yoke walks are best done beltless if the intent is to train the core Spinal loading is another added benefit to yoke walks. Most people can handle considerably more weight with a yoke than a squat or deadlift. When you force heavy loads onto the spinal column the body will be much more prepared when the load is decreased for a deadlift or squat max. If nothing else mentally it will feel much easier taking a squat out of the rack Add yoke walks if your core needs some help #jointherebellion  #red5power  #armorgym 
Weighted back extensions for 5 x 6 at 225#

Strengthening your lower back is absolutely critical for ALL sports especially power sports. Most athletes neglect directly training their lower back as adequately as they should. Many injuries stem from not being able to stabilize the spine which is what the erectors job is so hit your lower back HARD

Some great movements for training the lower back are good mornings, RDLs, reverse hypers, back extensions, stiff legged deadlifts, and many more. Strong back and strong legs makes an athlete 
#jointherebellion #red5power #armorgym
Weighted back extensions for 5 x 6 at 225# Strengthening your lower back is absolutely critical for ALL sports especially power sports. Most athletes neglect directly training their lower back as adequately as they should. Many injuries stem from not being able to stabilize the spine which is what the erectors job is so hit your lower back HARD Some great movements for training the lower back are good mornings, RDLs, reverse hypers, back extensions, stiff legged deadlifts, and many more. Strong back and strong legs makes an athlete #jointherebellion  #red5power  #armorgym 
Home of the brave
Home of the brave
Pause Safety Squat PR at 455# Definitely a tough rep but I'm stoked with this 
Pause reps work to build how quickly you can develop force or how quickly you can get as many muscle fibers as possible to fire. Great if you struggle out of the hole

The SS bar wants to pull you forward so your middle and upper back have to work exceptionally hard to finish the lift

Add these into your program if you want to build massive strength in your back and increasing your rate of force development 
#jointherebellion #red5power #armorgym #pausesquat #safetysquat
Pause Safety Squat PR at 455# Definitely a tough rep but I'm stoked with this Pause reps work to build how quickly you can develop force or how quickly you can get as many muscle fibers as possible to fire. Great if you struggle out of the hole The SS bar wants to pull you forward so your middle and upper back have to work exceptionally hard to finish the lift Add these into your program if you want to build massive strength in your back and increasing your rate of force development #jointherebellion  #red5power  #armorgym  #pausesquat  #safetysquat 
PR Goodmorning 3RM at 390#

Tired of being a baby back bitch? Want some BRUTE back strength? Add good mornings into your program on the regular 
Tips:

1) brace your abs as hard as humanly possible and pack and extra pair of underwear just in case

2) control the weight down as you push your hips BACK. If you're moving too fast the reversal will wreck you

3) on the reversal drive your back into the bar as hard as you can and squeeze your glutes like it's your first day in prison

This is a high risk/high reward movement so always focus on technique before intensity. When you are comfortable going heavier and heavier then you can go as heavy as you can

Stick to the 3-6 rep range, no need to hit a 1RM and higher than 6 reps is not as good for savage caveman strength 
#jointherebellion #red5power #armorgym #goodmorning
PR Goodmorning 3RM at 390# Tired of being a baby back bitch? Want some BRUTE back strength? Add good mornings into your program on the regular Tips: 1) brace your abs as hard as humanly possible and pack and extra pair of underwear just in case 2) control the weight down as you push your hips BACK. If you're moving too fast the reversal will wreck you 3) on the reversal drive your back into the bar as hard as you can and squeeze your glutes like it's your first day in prison This is a high risk/high reward movement so always focus on technique before intensity. When you are comfortable going heavier and heavier then you can go as heavy as you can Stick to the 3-6 rep range, no need to hit a 1RM and higher than 6 reps is not as good for savage caveman strength #jointherebellion  #red5power  #armorgym  #goodmorning 
Banded safety bar box squats for 12 x 2 at 50%

My glutes are absolutely on fire from these. If box squats aren't already in your rotation they need to be. Add a safety squat bar with the box and watch your squat and deadlift skyrocket 
#jointherebellion #red5power #armorgym
Banded safety bar box squats for 12 x 2 at 50% My glutes are absolutely on fire from these. If box squats aren't already in your rotation they need to be. Add a safety squat bar with the box and watch your squat and deadlift skyrocket #jointherebellion  #red5power  #armorgym