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Don't train what you like train what you need 
#jointherebellion #red5power #armorgym
Stop saying you don't have time and start saying it's not a priority 
#jointherebellion #red5power #armorgym
5 x 5 pause dips at 135#, last set shown at 145#

Dips are one of my favorite ways to increase pressing strength. Period. This movement crushes your triceps, delts, and pecs like none other

Adding a pause to the movement increases difficulty and forces you to generate force without the help of the stretch reflex. When you train like this and add the stretch reflex back in (no pause) you'll see BIG gains in strength

Give them a go on an upper body day after your main lift 
#jointherebellion #red5power #armorgym
5 x 5 pause dips at 135#, last set shown at 145# Dips are one of my favorite ways to increase pressing strength. Period. This movement crushes your triceps, delts, and pecs like none other Adding a pause to the movement increases difficulty and forces you to generate force without the help of the stretch reflex. When you train like this and add the stretch reflex back in (no pause) you'll see BIG gains in strength Give them a go on an upper body day after your main lift #jointherebellion  #red5power  #armorgym 
Safety squats for 6 x 2 
Lifting big weights is much more than just being strong. Look at how smooth the first rep is compared to the second rep where I lost tension in my abs. A small technical error can lead to a big time loss of strength

This is exactly why dynamic effort days are so important. You can work on developing rate of force development and also your technique. When you go for maxes you want to have all of your thinking and practice already done so you can just rage out and smash and bang your way through it 
#jointherebellion #red5power #armorgym
Safety squats for 6 x 2 Lifting big weights is much more than just being strong. Look at how smooth the first rep is compared to the second rep where I lost tension in my abs. A small technical error can lead to a big time loss of strength This is exactly why dynamic effort days are so important. You can work on developing rate of force development and also your technique. When you go for maxes you want to have all of your thinking and practice already done so you can just rage out and smash and bang your way through it #jointherebellion  #red5power  #armorgym 
Intention is great. Action is better. 
#jointherebellion #red5power #armorgym
Pause deadlifts for 6 x 3 at 445#

Pause deadlifts are great for building positional awareness and an explosive second pull

PERFORMANCE POINTS: -- Start your pull from the ground like a normal deadlift -- pause for a 1 or 2 count below the knees
-- during this time ask yourself a few questions. Am I in an optimal position? If not what needs to change? What muscles are firing? What muscles should be firing more?
-- Explosively finish the lift by aggressively driving the knees back and driving your torso back
-- squeeze the glutes HARD and stand tall

Add these in to a dynamic lower body day after dynamic squats 
#jointherebellion #red5power #armorgym
Pause deadlifts for 6 x 3 at 445# Pause deadlifts are great for building positional awareness and an explosive second pull PERFORMANCE POINTS: -- Start your pull from the ground like a normal deadlift -- pause for a 1 or 2 count below the knees -- during this time ask yourself a few questions. Am I in an optimal position? If not what needs to change? What muscles are firing? What muscles should be firing more? -- Explosively finish the lift by aggressively driving the knees back and driving your torso back -- squeeze the glutes HARD and stand tall Add these in to a dynamic lower body day after dynamic squats #jointherebellion  #red5power  #armorgym 
I lift so I don't have the energy to fight people who don't know how to merge onto a highway properly 
#jointherebellion #red5power #armorgym
A tribe of native American rain dancers were asked how they were so successful in making it rain. Their response "we dance until it rains."
#jointherebellion #red5power #armorgym
A tribe of native American rain dancers were asked how they were so successful in making it rain. Their response "we dance until it rains." #jointherebellion  #red5power  #armorgym 
Safety squat bar Good mornings will light your back up! Good mornings are a staple of my training and they should be in yours too. They build the glutes, hams, and erectors like none other. Strong backs are key! 
#jointherebellion #red5power #armorgym
Safety squat bar Good mornings will light your back up! Good mornings are a staple of my training and they should be in yours too. They build the glutes, hams, and erectors like none other. Strong backs are key! #jointherebellion  #red5power  #armorgym 
Q: What do you call a girl who lifts heavy? 
A: Wifey 
#jointherebellion #red5power #armorgym
585# block pull PR. Was going to shoot for 575 but I got inspired by @ryan_delahanty Delahanty pulling a monster 545 and wanted 6 plates. Stoked!

Hamstring injuries generally happen from having a weak lower back so I followed this up with some wide stance safety bar good mornings to further destroy my back. No squats today so I hit some leg presses to blow up the legs/quads and finally some heavy dbell rows 
You don't need a lot of exercises you just need the right exercises for your weaknesses. That's why Red5 consistently works long term. We're always attacking weaknesses until they are a strength then we find a new weakness. #jointherebellion #Red5power #armorgym
585# block pull PR. Was going to shoot for 575 but I got inspired by @ryan_delahanty Delahanty pulling a monster 545 and wanted 6 plates. Stoked! Hamstring injuries generally happen from having a weak lower back so I followed this up with some wide stance safety bar good mornings to further destroy my back. No squats today so I hit some leg presses to blow up the legs/quads and finally some heavy dbell rows You don't need a lot of exercises you just need the right exercises for your weaknesses. That's why Red5 consistently works long term. We're always attacking weaknesses until they are a strength then we find a new weakness. #jointherebellion  #Red5power  #armorgym 
A 365# clean is nothing more than an inconvenience for @principalsoflifting302 #red5power #armorgym #jointherebellion
Safety squat doubles at 425. This is my last set at 445#

If you are having shoulder or elbow pain from low bar squatting try using the safety squat bar for a while. Using this bar takes a lot of stress off the shoulders and elbows. This bar also wants to dump you forward forcing you to use your back much more than a regular squat bar. 
#jointherebellion #red5power #armorgym
Safety squat doubles at 425. This is my last set at 445# If you are having shoulder or elbow pain from low bar squatting try using the safety squat bar for a while. Using this bar takes a lot of stress off the shoulders and elbows. This bar also wants to dump you forward forcing you to use your back much more than a regular squat bar. #jointherebellion  #red5power  #armorgym 
Dbell rows 2x6 at 150 and 4x6 at 160#

Dbell rows are one of my favorite movements for building upper back strength. Go HEAVY and go hard but don't get the hips or torso involved

Limit the rotation of the torso to protect the spine. This is done by BRACING the core HARD and will isolate the back. I like to drop the shoulder at the bottom to get some extra ROM and hit the rhomboids a little harder. 
Add these in on a lower body day after you squat and/or deadlift and ideally after a lower back or glute/ham accessory movement unless your upper back is a major weakness 
#jointherebellion #red5power #armorgym
Dbell rows 2x6 at 150 and 4x6 at 160# Dbell rows are one of my favorite movements for building upper back strength. Go HEAVY and go hard but don't get the hips or torso involved Limit the rotation of the torso to protect the spine. This is done by BRACING the core HARD and will isolate the back. I like to drop the shoulder at the bottom to get some extra ROM and hit the rhomboids a little harder. Add these in on a lower body day after you squat and/or deadlift and ideally after a lower back or glute/ham accessory movement unless your upper back is a major weakness #jointherebellion  #red5power  #armorgym 
First squat single post injury. It's been about 4 weeks since a torn hamstring and I feel pretty good about this 455# with no pain 
Working around injuries is critical to long term success. Being busted up can happen from time to time but you should be training just as hard when you're injured. It's important to find what you CAN do instead of focusing on what you can't do. I've been hitting my quads, upper back, and traps really hard so I don't think I'll lose too much when I'm back at 100%

I'm at a point where I can start building again and going after my hamstring more and more. Moral of the story is if you want to be good you can't embrace excuses to not train as hard as possible. Improvise, adapt, and overcome 
#jointherebellion #red5power #armorgym
First squat single post injury. It's been about 4 weeks since a torn hamstring and I feel pretty good about this 455# with no pain Working around injuries is critical to long term success. Being busted up can happen from time to time but you should be training just as hard when you're injured. It's important to find what you CAN do instead of focusing on what you can't do. I've been hitting my quads, upper back, and traps really hard so I don't think I'll lose too much when I'm back at 100% I'm at a point where I can start building again and going after my hamstring more and more. Moral of the story is if you want to be good you can't embrace excuses to not train as hard as possible. Improvise, adapt, and overcome #jointherebellion  #red5power  #armorgym 
If you want to get stronger AND leaner come to @armorgymknox and ask for Ian! 
#jointherebellion #red5power #armorgym
Clean and Jerk seminar Saturday August 12 @armorgymknox come learn how to smash and destroy PRs 
#jointherebellion #red5power #armorgym
Def a little rusty but still got it 
#jointherebellion #red5power #armorgym
Set goals so big that you must become a different person to achieve them. Stop being so scared of failure and just take the leap of faith. Set goals that scare the living shit out of you #jointherebellion #red5power
Set goals so big that you must become a different person to achieve them. Stop being so scared of failure and just take the leap of faith. Set goals that scare the living shit out of you #jointherebellion  #red5power 
Incline Bench Press for 9 x 3 
Incline and overhead pressing are great at building strength in the upper chest and deltoids. If your struggle with the lower portion of your flat bench then add these into your program on a regular basis 
Some accessory work to compliment incline pressing is dbell flies, seated overhead pressing, and lateral raises

#jointherebellion #red5power
Incline Bench Press for 9 x 3 Incline and overhead pressing are great at building strength in the upper chest and deltoids. If your struggle with the lower portion of your flat bench then add these into your program on a regular basis Some accessory work to compliment incline pressing is dbell flies, seated overhead pressing, and lateral raises #jointherebellion  #red5power 
Thanks for watching my IG take over! For some in depth science and training talk follow me @red5fitness Also I'm always available for personal training. I am working on my PhD in biomechanics so I specialize in teaching proper technique of all lifts and designing strength and conditioning programs built on science that works. Thanks again for watching! #jointherebellion #red5power #armorgym
Thanks for watching my IG take over! For some in depth science and training talk follow me @red5fitness Also I'm always available for personal training. I am working on my PhD in biomechanics so I specialize in teaching proper technique of all lifts and designing strength and conditioning programs built on science that works. Thanks again for watching! #jointherebellion  #red5power  #armorgym 
26P
4F
61C

I added pea protein as well but it's not in the video #jointherebellion #red5power
Dynamic lower body day - Safety bar front squats
- good mornings - belt squats - hip quad developer 
#jointherebellion #red5power #armorgym
Barbell rows are one of the BEST movements to build a stronger back but too often performed incorrectly 
On the left you see me incorrectly use my hips to get extra drive into the bar then bring myself back to the bar. This takes the load off my back, which is what you're trying to isolate, and puts it into my hips and defeats the purpose of this movement 
On the right you see my torso should be parallel to the floor to isolate the upper back as much as possible. There should be ZERO action from the hips to help you move the bar. Use lighter weights if you find yourself adding the hips. Think about wrapping your elbows around the back of your body at the top and having a big chest to really get that squeeze at the top

#jointherebellion #red5power #armorgym
Barbell rows are one of the BEST movements to build a stronger back but too often performed incorrectly On the left you see me incorrectly use my hips to get extra drive into the bar then bring myself back to the bar. This takes the load off my back, which is what you're trying to isolate, and puts it into my hips and defeats the purpose of this movement On the right you see my torso should be parallel to the floor to isolate the upper back as much as possible. There should be ZERO action from the hips to help you move the bar. Use lighter weights if you find yourself adding the hips. Think about wrapping your elbows around the back of your body at the top and having a big chest to really get that squeeze at the top #jointherebellion  #red5power  #armorgym 
Anderson Squats are one of the fastest ways to build strength 
Relaxed to dynamic is one of the fastest ways to build strength as it forces your body to generate the necessary force to move the load much faster since you are starting in a relaxed position 
Relaxed to dynamic movements also teach you how to strain and really work for a lift. If you don't fire up allllll the muscle groups this bar is going NO WHERE

For the full video PERFORMANCE POINTS go to my YouTube page Red5 Fitness 
#jointherebellion #red5power
Anderson Squats are one of the fastest ways to build strength Relaxed to dynamic is one of the fastest ways to build strength as it forces your body to generate the necessary force to move the load much faster since you are starting in a relaxed position Relaxed to dynamic movements also teach you how to strain and really work for a lift. If you don't fire up allllll the muscle groups this bar is going NO WHERE For the full video PERFORMANCE POINTS go to my YouTube page Red5 Fitness #jointherebellion  #red5power 
Lilly Shrugs are a great finisher to build posterior chain conditioning and trap hypertrophy. These are best performed in higher reps at the end of your workout 
PERFORMANCE POINTS:
- Grab the heaviest dbells you can handle for 20+ reps - Start standing with the dbells at your side and palms facing towards your sides
- Push the hips BACK until the dbells are just below your knees WHILE rotating your palms to be facing the front of your body - Quickly stand back up to finish the deadlift portion - At the top of the deadlift finish with a shrug by raising the shoulders up towards the ears 
These are a great finisher so give them a go at the end of your next lower body day

#jointherebellion #red5power
Lilly Shrugs are a great finisher to build posterior chain conditioning and trap hypertrophy. These are best performed in higher reps at the end of your workout PERFORMANCE POINTS: - Grab the heaviest dbells you can handle for 20+ reps - Start standing with the dbells at your side and palms facing towards your sides - Push the hips BACK until the dbells are just below your knees WHILE rotating your palms to be facing the front of your body - Quickly stand back up to finish the deadlift portion - At the top of the deadlift finish with a shrug by raising the shoulders up towards the ears These are a great finisher so give them a go at the end of your next lower body day #jointherebellion  #red5power 
Don't be this girl. Start Red5 programs today 
#jointherebellion #red5power
Hip Quad Developer. Absolutely LIGHTS up your quads πŸ”₯πŸ”₯πŸ”₯ I hit these for 5 x 10

Why?

The quads are big movers in your squat and deadlift but most of the accessory work we do tends to focus on the posterior chain (and rightfully so). However, if your quads need some development and knee extensions and sissy squats wreck your knees then give this machine a go. Right now my quads are LIT 
#jointherebellion #red5power
Hip Quad Developer. Absolutely LIGHTS up your quads πŸ”₯πŸ”₯πŸ”₯ I hit these for 5 x 10 Why? The quads are big movers in your squat and deadlift but most of the accessory work we do tends to focus on the posterior chain (and rightfully so). However, if your quads need some development and knee extensions and sissy squats wreck your knees then give this machine a go. Right now my quads are LIT #jointherebellion  #red5power 
Tempo RDLs for 5x3 at 405# Why use tempo training?

First tempo means slowing down the movement, this can be either a slower eccentric, concentric, or both. By slowing it down it helps a number of things 
1) Improves positional awareness. In other words it allows you the opportunity to FEEL whether you are in the right position at every point through out the lift. This will point out muscular weaknesses, technical issues, and activation problems

2) Hypertrophy. By placing the muscles under tension for longer than usual you will see great gains in muscle size without the added stress of heavier weights

3) Increased recruitment of muscle fibers. Being under tension for longer allows time for more motor units to be recruited. It also fatigues type IIb muscle fibers forcing type IIa muscle fibers to work more like type IIb fibers 
So throw in tempo training if you want to become more aware of your mechanics or get bigger. I would take these out of training as you get closer to competition 
#jointherebellion #red5power
Tempo RDLs for 5x3 at 405# Why use tempo training? First tempo means slowing down the movement, this can be either a slower eccentric, concentric, or both. By slowing it down it helps a number of things 1) Improves positional awareness. In other words it allows you the opportunity to FEEL whether you are in the right position at every point through out the lift. This will point out muscular weaknesses, technical issues, and activation problems 2) Hypertrophy. By placing the muscles under tension for longer than usual you will see great gains in muscle size without the added stress of heavier weights 3) Increased recruitment of muscle fibers. Being under tension for longer allows time for more motor units to be recruited. It also fatigues type IIb muscle fibers forcing type IIa muscle fibers to work more like type IIb fibers So throw in tempo training if you want to become more aware of your mechanics or get bigger. I would take these out of training as you get closer to competition #jointherebellion  #red5power 
Incline Bench Press volume for 5x10. I'm trying to build some size and strength in my upper pecs and incline is the best way to do that (for me)

My flat bench is so heavily dominated by my triceps and my back that my pecs and deltoids see a lot less action. This is a problem. So How do I force my pecs/delts to be more involved?

By doing movements like incline benching, flies, and overhead pressing it takes the mechanical advantage away from the triceps and forces the pecs/delts to work harder from an activation standpoint. Lastly, expect the weights to be lower 
#jointherebellion #red5power
Incline Bench Press volume for 5x10. I'm trying to build some size and strength in my upper pecs and incline is the best way to do that (for me) My flat bench is so heavily dominated by my triceps and my back that my pecs and deltoids see a lot less action. This is a problem. So How do I force my pecs/delts to be more involved? By doing movements like incline benching, flies, and overhead pressing it takes the mechanical advantage away from the triceps and forces the pecs/delts to work harder from an activation standpoint. Lastly, expect the weights to be lower #jointherebellion  #red5power 
Deficit deadlifts at 480# for 5. Deficit deadlifts work to strengthen your legs off the initial pull. Many people use too much back too early (in a conventional deadlift) which eventually causes them to fail by not being able to get the bar off the floor. 
#jointherebellion #red5power
Deficit deadlifts at 480# for 5. Deficit deadlifts work to strengthen your legs off the initial pull. Many people use too much back too early (in a conventional deadlift) which eventually causes them to fail by not being able to get the bar off the floor. #jointherebellion  #red5power 
The Arnold Press. For the full video visit my YouTube page - Red5 Fitness #jointherebellion #red5power
Seated Curls for the girls! Full video on my YouTube channel- Red5 Fitness 
#jointherebellion #red5power
HEAVY GOOD MORNINGS are good for the soul! Hit 4x3 at 350# goal is 405# for a triple. Good mornings destroy your lower back, abs, hams, and glutes 
PERFORMANCE POINTS: β€’ Start with the bar in either a low bar or hybrid lowbar/highbar, I like the hybrid
β€’ Absolutely brutal core exercise so BRACE first before you start movement
β€’ Squeeze the upper back and traps
β€’ This is a HIP HINGE movement so keep the knees fixed (slightly bent) and push the hips BACK to the wall behind you β€’ Stay insanely tight the entire time and CONTROL the movement down until the torso is parallel or as far as flexibility will allow β€’ Stay slow and BRACED at the bottom then squeeze your glutes as hard as human possible β€’ If you lose your lumbar at any point or your abs break at any point the weight is TOO HEAVY

The heavier the weights the more important the technique ESPECIALLY on good mornings
#jointherebellion #red5power
HEAVY GOOD MORNINGS are good for the soul! Hit 4x3 at 350# goal is 405# for a triple. Good mornings destroy your lower back, abs, hams, and glutes PERFORMANCE POINTS: β€’ Start with the bar in either a low bar or hybrid lowbar/highbar, I like the hybrid β€’ Absolutely brutal core exercise so BRACE first before you start movement β€’ Squeeze the upper back and traps β€’ This is a HIP HINGE movement so keep the knees fixed (slightly bent) and push the hips BACK to the wall behind you β€’ Stay insanely tight the entire time and CONTROL the movement down until the torso is parallel or as far as flexibility will allow β€’ Stay slow and BRACED at the bottom then squeeze your glutes as hard as human possible β€’ If you lose your lumbar at any point or your abs break at any point the weight is TOO HEAVY The heavier the weights the more important the technique ESPECIALLY on good mornings #jointherebellion  #red5power 
Can't argue with Einstein @gymmemesofficial @iggymfails @fuckjerry @beigecardigan
Can't argue with Einstein @gymmemesofficial @iggymfails @fuckjerry @beigecardigan
Best weighted plank variation ever. Weighted isometric holds are often neglected but offer so much benefit. Weighted planks were always the worst bc I had to have someone stack a million plates on my back for 5 or 6 sets and I train alone. This makes it super easy to go HEAVY all by yourself. For the full video go to my YouTube page 
#jointherebellion #red5power
Best weighted plank variation ever. Weighted isometric holds are often neglected but offer so much benefit. Weighted planks were always the worst bc I had to have someone stack a million plates on my back for 5 or 6 sets and I train alone. This makes it super easy to go HEAVY all by yourself. For the full video go to my YouTube page #jointherebellion  #red5power 
Seated overhead presses to build my shoulders and pressing strength

What are the differences between seated and standing presses?

Standing overhead pressing requires more stability (core) than seated pressing. If standing works your core more than why not always do that? By adding in seated pressing as a variation into your program you can lift heavier weights which taxes the shoulders more. This is also a great movement to add if you train lower body, that requires the most core stability, the following day

Get boulder shoulders and add some seated pressing into your program!

#jointherebellion #red5power
Seated overhead presses to build my shoulders and pressing strength What are the differences between seated and standing presses? Standing overhead pressing requires more stability (core) than seated pressing. If standing works your core more than why not always do that? By adding in seated pressing as a variation into your program you can lift heavier weights which taxes the shoulders more. This is also a great movement to add if you train lower body, that requires the most core stability, the following day Get boulder shoulders and add some seated pressing into your program! #jointherebellion  #red5power 
It's been a hot minute since I've done any sort of Olympic lifting but here's a 275# hang power clean. My mobility clearly ain't what she used to be but notice how I predominantly use my hips and not my knees as my source of power

Most American weightlifters have very strong quads but weak backs and hips. By training your posterior you can use this style which has significantly more potential for power than when the torso is more upright

We know for a fact the hips cannot produce as much force when the torso is upright vs when the torso is pitched forward. We also know for a fact that the hips cannot produce as much force the more the knees are flexed... exactly like squatting 
It is so easy to train a stronger back and hips from a strength standpoint so if that is the reason this style doesn't work for you then consider adding box squats, wide stance squats, and heavy good morning triples to your program

It's science. #jointherebellion #Red5power
It's been a hot minute since I've done any sort of Olympic lifting but here's a 275# hang power clean. My mobility clearly ain't what she used to be but notice how I predominantly use my hips and not my knees as my source of power Most American weightlifters have very strong quads but weak backs and hips. By training your posterior you can use this style which has significantly more potential for power than when the torso is more upright We know for a fact the hips cannot produce as much force when the torso is upright vs when the torso is pitched forward. We also know for a fact that the hips cannot produce as much force the more the knees are flexed... exactly like squatting It is so easy to train a stronger back and hips from a strength standpoint so if that is the reason this style doesn't work for you then consider adding box squats, wide stance squats, and heavy good morning triples to your program It's science. #jointherebellion  #Red5power 
SS box squats for 5x5 at 425# goodness gracious my legs are smoked. This was 84% I've been adding some higher volume every other week instead of a max so it should be interesting how this experiment works out. It's been a while since my legs felt like this so I'm pretty stoked. 
My back is also lit from the SS bar so I'm interested to see how my deadlift moves with all this SS squatting
#jointherebellion #red5power #USA
SS box squats for 5x5 at 425# goodness gracious my legs are smoked. This was 84% I've been adding some higher volume every other week instead of a max so it should be interesting how this experiment works out. It's been a while since my legs felt like this so I'm pretty stoked. My back is also lit from the SS bar so I'm interested to see how my deadlift moves with all this SS squatting #jointherebellion  #red5power  #USA 
My lunch just tasted like freedom #USA
My lunch just tasted like freedom #USA 
@bigpaul402 with the 345# Platz squats. If you want to brutalize your quads give these a go. Make sure you have the mobility to perform these before going heavy. If you want huge legs look up Tom Platz and do what he did. #jointherebellion #Red5power
@bigpaul402 with the 345# Platz squats. If you want to brutalize your quads give these a go. Make sure you have the mobility to perform these before going heavy. If you want huge legs look up Tom Platz and do what he did. #jointherebellion  #Red5power 
@principalsoflifting302 hitting a 385# clean. That 405 is getting close! We have been working on a strong pull from the ground with the use of a lot of deficit pulling such as cleans, deadlifts, power cleans etc. 405 will fall soon enough 
#jointherebellion #red5power
@principalsoflifting302 hitting a 385# clean. That 405 is getting close! We have been working on a strong pull from the ground with the use of a lot of deficit pulling such as cleans, deadlifts, power cleans etc. 405 will fall soon enough #jointherebellion  #red5power 
Benching with a buffalo bar for 3 x 3 at 310# (this was a warm up set I wish I was destroying 310 this easily for triples)

The buffalo bar has a slight camber and is designed to take stress off the shoulders and elbows when squatting. This bar is also FANTASTIC for benching as it creates a slight deficit. Benching from a deficit helps build strength at the start of the lift (off the chest). If you fail your bench 6in from your chest consider putting in some buffalo benching and/or pause bench

#jointherebellion #red5power
Benching with a buffalo bar for 3 x 3 at 310# (this was a warm up set I wish I was destroying 310 this easily for triples) The buffalo bar has a slight camber and is designed to take stress off the shoulders and elbows when squatting. This bar is also FANTASTIC for benching as it creates a slight deficit. Benching from a deficit helps build strength at the start of the lift (off the chest). If you fail your bench 6in from your chest consider putting in some buffalo benching and/or pause bench #jointherebellion  #red5power 
Strict press double at 195# I hit 3 bench triples with a buffalo bar first then 7x2 strict press. I've been adding in more overhead pressing of all kinds to build my shoulders. Bench should be seeing some PRs after I can destroy the pressing game again. 
#jointherebellion #red5power

PS I was wayyyyy light headed after the first rep and had to find my way back to earth which is why I was super wobbly at the top.
Strict press double at 195# I hit 3 bench triples with a buffalo bar first then 7x2 strict press. I've been adding in more overhead pressing of all kinds to build my shoulders. Bench should be seeing some PRs after I can destroy the pressing game again. #jointherebellion  #red5power  PS I was wayyyyy light headed after the first rep and had to find my way back to earth which is why I was super wobbly at the top.
Lifetime achievement for me with a 505# squat. I've wanted to squat 500+ since I really got serious with lifting then I competed CrossFit for so many years making it hard to justify spending so much time lifting heavy when I had so many other weaknesses. I felt like shit the whole way working up but I was so determined to crush this. Needless to say I'm pretty stoked. Now it's time to get that 600 deadlift! #jointherebellion #red5power
PS it's a 55# Texas squat bar for people saying it's only 495#
Lifetime achievement for me with a 505# squat. I've wanted to squat 500+ since I really got serious with lifting then I competed CrossFit for so many years making it hard to justify spending so much time lifting heavy when I had so many other weaknesses. I felt like shit the whole way working up but I was so determined to crush this. Needless to say I'm pretty stoked. Now it's time to get that 600 deadlift! #jointherebellion  #red5power  PS it's a 55# Texas squat bar for people saying it's only 495#
Big shout out to @momomuscle for qualifying for IPL worlds in November in Las Vegas. Big time lifts coming up!  Congrats momo! Check out her video one week out from the competition. Link is in my profile  #jointherebellion #red5power
Big shout out to @momomuscle for qualifying for IPL worlds in November in Las Vegas. Big time lifts coming up! Congrats momo! Check out her video one week out from the competition. Link is in my profile #jointherebellion  #red5power 
535# block pull triples after 8 x 2 back squat doubles. Block pulls work to place higher stress on the upper back and traps by cutting down the range of motion and allowing you to lift heavier weights through the finish. There is still a lot of leg drive so don't get lazy and pull with all back! 
#jointherebellion #red5power
535# block pull triples after 8 x 2 back squat doubles. Block pulls work to place higher stress on the upper back and traps by cutting down the range of motion and allowing you to lift heavier weights through the finish. There is still a lot of leg drive so don't get lazy and pull with all back! #jointherebellion  #red5power 
Reverse Grip Bench Press. This is more commonly seen in body building but also has its place in performance training. The reverse grip helps build the upper pecs building a more well rounded chest for all of your pressing movements. As always go heavy! 
#jointherebellion #red5power
Reverse Grip Bench Press. This is more commonly seen in body building but also has its place in performance training. The reverse grip helps build the upper pecs building a more well rounded chest for all of your pressing movements. As always go heavy! #jointherebellion  #red5power 
@bigpaul402 hitting a 415# front squat. This dude has been on FIRE recently! Hard work + smart training = results. Simple, not easy but simple 
#jointherebellion #red5power
@bigpaul402 hitting a 415# front squat. This dude has been on FIRE recently! Hard work + smart training = results. Simple, not easy but simple #jointherebellion  #red5power 
Another PR from @bigpaul402 hitting a snatch PR from the hang. We've been working on more action from the hips and less from the knees at the power position

It's important to understand that the hips and knees share the force production at the power position and don't work synergistically. More knee flexion has been proven to decrease power in hip extension and vice versa. The more upright the torso and the more knee flexion at the power position means less force production from the hips. Would you rather move hundreds of pounds with your hips or your knees? The answer is the perfect combination of both but it should be predominantly hips

#jointherebellion #red5power
Another PR from @bigpaul402 hitting a snatch PR from the hang. We've been working on more action from the hips and less from the knees at the power position It's important to understand that the hips and knees share the force production at the power position and don't work synergistically. More knee flexion has been proven to decrease power in hip extension and vice versa. The more upright the torso and the more knee flexion at the power position means less force production from the hips. Would you rather move hundreds of pounds with your hips or your knees? The answer is the perfect combination of both but it should be predominantly hips #jointherebellion  #red5power 
No one has ever walked this earth that looks like you, acts like you, or has had the same experiences as you. You truly are the rarest thing on earth and truly unique. You have a gift to give to this world that no one ever has or ever will have the ability to give. But first you must look in the mirror and make the necessary changes so you can develop your gift and your passion. This requires looking inside over and over again in order to grow. The process is never complete and there is no finish line. Most people don't ever do it bc the process is deeply painful and challenging but I believe in you. The world needs your gift. #jointherebellion #Red5power
No one has ever walked this earth that looks like you, acts like you, or has had the same experiences as you. You truly are the rarest thing on earth and truly unique. You have a gift to give to this world that no one ever has or ever will have the ability to give. But first you must look in the mirror and make the necessary changes so you can develop your gift and your passion. This requires looking inside over and over again in order to grow. The process is never complete and there is no finish line. Most people don't ever do it bc the process is deeply painful and challenging but I believe in you. The world needs your gift. #jointherebellion  #Red5power 
495# box squat PR. It's ok that the guy spotting me was benching this only moments before I'm still stoked on it

Why box squat?
Box squats are one of the best ways to build squatting strength, especially in the hips, when performed properly. By relaxing the hips on the box it forces the body to rapidly develop force without the assistance of the stretch reflex. When you add the stretch reflex back in on your regular back squat you'll be flying out of the hole like never before! 
#jointherebellion #Red5power
495# box squat PR. It's ok that the guy spotting me was benching this only moments before I'm still stoked on it Why box squat? Box squats are one of the best ways to build squatting strength, especially in the hips, when performed properly. By relaxing the hips on the box it forces the body to rapidly develop force without the assistance of the stretch reflex. When you add the stretch reflex back in on your regular back squat you'll be flying out of the hole like never before! #jointherebellion  #Red5power 
Boom BIG shout out to the newest member of the 315 club @cmpoole ! Red5 athletes making GAINS. This girl has been working HARD and it's been showing with PRs! Well done πŸ‘πŸ‘πŸ‘
#jointherebellion #red5power
Boom BIG shout out to the newest member of the 315 club @cmpoole ! Red5 athletes making GAINS. This girl has been working HARD and it's been showing with PRs! Well done πŸ‘πŸ‘πŸ‘ #jointherebellion  #red5power 
Pause safety bar squat doubles at 425# Hit these for 8 x 2 then followed up with 6 x 3 deadlifts. This bar has been demolishing my back in the best way possible. 
#jointherebellion #red5power
Pause safety bar squat doubles at 425# Hit these for 8 x 2 then followed up with 6 x 3 deadlifts. This bar has been demolishing my back in the best way possible. #jointherebellion  #red5power 
#Repost @westsidebarbellofficial (@get_repost)
・・・
πŸ’ͺπŸ’ͺπŸ’ͺπŸ’ͺ @red5fitness ・・・
Have back or disc issues?? Reverse hypers are the best accessory to train your erectors. Period. They offer eccentric loading, concentric contraction, and traction (decompression) of the discs. Not only will your back be stupid strong but you'll be the healthiest you've ever been

PERFORMANCE POINTS -- Place the strap around your feet and keep both feet together -- Hop up on the table so your hips are slightly off
-- Start swinging the weight to gain some momentum -- 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
-- You're not just swinging around up there so be sure to hit these performance points properly 
I like to so these in higher volume, typically sets of 10 anywhere from 50-80% of my back squat
#jointherebellion #red5power
#Repost  @westsidebarbellofficial (@get_repost) ・・・ πŸ’ͺπŸ’ͺπŸ’ͺπŸ’ͺ @red5fitness ・・・ Have back or disc issues?? Reverse hypers are the best accessory to train your erectors. Period. They offer eccentric loading, concentric contraction, and traction (decompression) of the discs. Not only will your back be stupid strong but you'll be the healthiest you've ever been PERFORMANCE POINTS -- Place the strap around your feet and keep both feet together -- Hop up on the table so your hips are slightly off -- Start swinging the weight to gain some momentum -- 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 -- You're not just swinging around up there so be sure to hit these performance points properly I like to so these in higher volume, typically sets of 10 anywhere from 50-80% of my back squat #jointherebellion  #red5power 
Pause banded bench press at 315# and an estimated 50# of band tension at the top. Using the pause with the bands helps to be explosive off the chest which is where a lot of people fail. It also reinforces good position and back activity. Give them a go!
#jointherebellion #red5power
Pause banded bench press at 315# and an estimated 50# of band tension at the top. Using the pause with the bands helps to be explosive off the chest which is where a lot of people fail. It also reinforces good position and back activity. Give them a go! #jointherebellion  #red5power 
Paul Wal baby! @ollypaully85 hitting an easy money 275# literally days after having pneumonia. Nbd but kbd. Red5 lifters taking over! 
#jointherebellion #red5power
Paul Wal baby! @ollypaully85 hitting an easy money 275# literally days after having pneumonia. Nbd but kbd. Red5 lifters taking over! #jointherebellion  #red5power 
Have back or disc issues?? Reverse hypers are the best accessory to train your erectors. Period. They offer eccentric loading, concentric contraction, and traction (decompression) of the discs. Not only will your back be stupid strong but you'll be the healthiest you've ever been

PERFORMANCE POINTS -- Place the strap around your feet and keep both feet together -- Hop up on the table so your hips are slightly off
-- Start swinging the weight to gain some momentum -- 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
-- You're not just swinging around up there so be sure to hit these performance points properly 
I like to so these in higher volume, typically sets of 10 anywhere from 50-80% of my back squat
#jointherebellion #red5power
Have back or disc issues?? Reverse hypers are the best accessory to train your erectors. Period. They offer eccentric loading, concentric contraction, and traction (decompression) of the discs. Not only will your back be stupid strong but you'll be the healthiest you've ever been PERFORMANCE POINTS -- Place the strap around your feet and keep both feet together -- Hop up on the table so your hips are slightly off -- Start swinging the weight to gain some momentum -- 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 -- You're not just swinging around up there so be sure to hit these performance points properly I like to so these in higher volume, typically sets of 10 anywhere from 50-80% of my back squat #jointherebellion  #red5power 
500# safety bar squat PR! A 500# squat has been a life time goal of mine and I'm super stoked to have hit this on a safety squat bar. I'm not going to celebrate quite yet bc I want to hit 500+ on a traditional back squat but typically safety bar squats are significantly harder than a regular back squat AND it dumped me forward so I feel confident I can hit 500+ on a regular squat right now. Went on to hit a deadlift double at 540# and crushed the reverse hyper. Needless to say my erectors look like king cobras right now. 
#jointherebellion #red5power
500# safety bar squat PR! A 500# squat has been a life time goal of mine and I'm super stoked to have hit this on a safety squat bar. I'm not going to celebrate quite yet bc I want to hit 500+ on a traditional back squat but typically safety bar squats are significantly harder than a regular back squat AND it dumped me forward so I feel confident I can hit 500+ on a regular squat right now. Went on to hit a deadlift double at 540# and crushed the reverse hyper. Needless to say my erectors look like king cobras right now. #jointherebellion  #red5power 
Deadlift triples at 525# Hit these after a max Anderson squat and felt pretty strong here. I've been trying to focus more on external cues like "drive your feet through the floor" and it's been helping my start quite a bit. 
#jointherebellion #red5power
Deadlift triples at 525# Hit these after a max Anderson squat and felt pretty strong here. I've been trying to focus more on external cues like "drive your feet through the floor" and it's been helping my start quite a bit. #jointherebellion  #red5power 
**EDIT** EVERY successful person

Every person has a unique gift to offer the world. Don't know what yours is? Find what you love and pursue it relentlessly...
#jointherebellion #Red5power
**EDIT** EVERY successful person Every person has a unique gift to offer the world. Don't know what yours is? Find what you love and pursue it relentlessly... #jointherebellion  #Red5power 
It's not just the Chinese who are snatching with proper mechanics. Stay tuned for a full length video explaining why all lifters should snatch with the same mechanics regardless of body type

Newton's 3rd law of motion and little mathematics can help us understand why this is the superior way to snatch for all lifters

Again stay tuned for a full length breakdown of this technique this weekend

#jointherebellion #Red5power #science
It's not just the Chinese who are snatching with proper mechanics. Stay tuned for a full length video explaining why all lifters should snatch with the same mechanics regardless of body type Newton's 3rd law of motion and little mathematics can help us understand why this is the superior way to snatch for all lifters Again stay tuned for a full length breakdown of this technique this weekend #jointherebellion  #Red5power  #science 
Big shout out to @ollypaully85 hitting his meet PR cnj like easy money. Yesterday was his last heavy day before his meet this weekend. Should be a fun one! 
#jointherebellion #Red5power
Big shout out to @ollypaully85 hitting his meet PR cnj like easy money. Yesterday was his last heavy day before his meet this weekend. Should be a fun one! #jointherebellion  #Red5power 
Another PR for @omaha4lyfe this dude can't be stopped! PRs on PRs on PRs. You should be hitting consistent records in your training or something is off. It could be programming, nutrition, sleep, technique or a number of other issues. The key to consistency is "find a problem fix a problem" 
#jointherebellion #Red5power
Another PR for @omaha4lyfe this dude can't be stopped! PRs on PRs on PRs. You should be hitting consistent records in your training or something is off. It could be programming, nutrition, sleep, technique or a number of other issues. The key to consistency is "find a problem fix a problem" #jointherebellion  #Red5power 
They should have added you will get criticized ferociously until you make it. Get used to it. 
#jointherebellion #Red5power
Fool me once shame on you fool me twice shame on me. Second time this bench has stolen a PR from me! This was 330# and still almost got it but watch the bottom of the bench. Hit 320# for a PR but wanted more.

Doing relaxed to dynamic is one of the best (and most brutal) ways to build strength. I talk about this a lot. But today we're going to learn about post activation potentiation (PAP). PAP has a lot of research on heavy lifts before explosive movements but new research is finding that explosive movements before heavy lifts may have beneficial effects as well. 
Today I did 1 clapping push up then waited 30 sec and the bar seemed to be moving very well. At this point there are way too many variables that may be confounding but I will do some more experiments and keep you posted on my personal feelings on PAP.

#jointherebellion #Red5power #dontbeapussy
Fool me once shame on you fool me twice shame on me. Second time this bench has stolen a PR from me! This was 330# and still almost got it but watch the bottom of the bench. Hit 320# for a PR but wanted more. Doing relaxed to dynamic is one of the best (and most brutal) ways to build strength. I talk about this a lot. But today we're going to learn about post activation potentiation (PAP). PAP has a lot of research on heavy lifts before explosive movements but new research is finding that explosive movements before heavy lifts may have beneficial effects as well. Today I did 1 clapping push up then waited 30 sec and the bar seemed to be moving very well. At this point there are way too many variables that may be confounding but I will do some more experiments and keep you posted on my personal feelings on PAP. #jointherebellion  #Red5power  #dontbeapussy 
Practice, practice, practice! Deadlift and squat singles at 50% for 8 x 1 each. Training is awesome but practicing allows you to train and compete harder. Practice has to be done EXACTLY as you would perform the lift in competition so when that time comes your technique is money and all that's left is raging out. -Pay attention and do it as perfect as possible! -Don't just do it to do it focus on every aspect of the lift 
#jointherebellion #Red5power #dontbeapussy
Practice, practice, practice! Deadlift and squat singles at 50% for 8 x 1 each. Training is awesome but practicing allows you to train and compete harder. Practice has to be done EXACTLY as you would perform the lift in competition so when that time comes your technique is money and all that's left is raging out. -Pay attention and do it as perfect as possible! -Don't just do it to do it focus on every aspect of the lift #jointherebellion  #Red5power  #dontbeapussy 
Shout out @omaha4lyfe on some big meet PRs this past weekend. Meet PR snatch, meet PR cnj, meet PR total, and lifetime cnj PR. This dude works his ass off doing all the crazy shit I ask of him and this weekend it paid off. Now it's back to work so we can keep this momentum going! 
#jointherebellion #Red5power
Shout out @omaha4lyfe on some big meet PRs this past weekend. Meet PR snatch, meet PR cnj, meet PR total, and lifetime cnj PR. This dude works his ass off doing all the crazy shit I ask of him and this weekend it paid off. Now it's back to work so we can keep this momentum going! #jointherebellion  #Red5power 
@cmpoole hitting a PR deficit deadlift which is also 5# more than her actual deadlift. She's been crushing Red5 and it's time for the PRs to start raining down! Let's go! 
#jointherebellion #Red5power
@cmpoole hitting a PR deficit deadlift which is also 5# more than her actual deadlift. She's been crushing Red5 and it's time for the PRs to start raining down! Let's go! #jointherebellion  #Red5power 
Banded box squats for 12 x 2. Went real heavy with the bands for an estimated 200+ lbs of tension at the top and 255# of weight on the bar. Dynamic effort has to be done properly to be effective THESE ARE MAX EFFORTS. The max is for velocity instead of weight. If you're a pussy about it and move the weight slow you're missing the point. Be FAST and COMMIT to a max effort! 
#jointherebellion #Red5power #dontbeapussy
Banded box squats for 12 x 2. Went real heavy with the bands for an estimated 200+ lbs of tension at the top and 255# of weight on the bar. Dynamic effort has to be done properly to be effective THESE ARE MAX EFFORTS. The max is for velocity instead of weight. If you're a pussy about it and move the weight slow you're missing the point. Be FAST and COMMIT to a max effort! #jointherebellion  #Red5power  #dontbeapussy 
Truth. Love Steve Jobs. Stop dreaming and start doing. 
#jointherebellion #Red5power
@omaha4lyfe hitting some speed cleans in preparation for his meet this Saturday. Super stoked to be there watching this guy crush some PRs! #teamRed5 #jointherebellion #red5power
@omaha4lyfe hitting some speed cleans in preparation for his meet this Saturday. Super stoked to be there watching this guy crush some PRs! #teamRed5  #jointherebellion  #red5power 
Low pin presses for 4 x 3. Worked up to 300# these are bruuuutal but huge for strength gains for a number of reasons. 
1) relaxed to dynamic pressing builds reversal strength by negating the stretch reflex 
2) relaxed to dynamic builds how quickly you can produce force (rate of force development)
3) pin presses teach you how to strain which is massively important for maxes. You'll be pressing for what feels like an eternity before the bar moves anywhere. This sustained strain is necessary for full muscle contraction or complete tetanus. At this point the bar moves and the muscle prevails or the Golgi tendon organ says 'Not today kid' and sends signals to shut the contraction off. 
Add relaxed to dynamic training to your program and get super strong. Train with Red5 and get SUPER strong.  #jointherebellion #Red5power
Low pin presses for 4 x 3. Worked up to 300# these are bruuuutal but huge for strength gains for a number of reasons. 1) relaxed to dynamic pressing builds reversal strength by negating the stretch reflex 2) relaxed to dynamic builds how quickly you can produce force (rate of force development) 3) pin presses teach you how to strain which is massively important for maxes. You'll be pressing for what feels like an eternity before the bar moves anywhere. This sustained strain is necessary for full muscle contraction or complete tetanus. At this point the bar moves and the muscle prevails or the Golgi tendon organ says 'Not today kid' and sends signals to shut the contraction off. Add relaxed to dynamic training to your program and get super strong. Train with Red5 and get SUPER strong. #jointherebellion  #Red5power 
Aint nuttin butta peanut! @momomuscle benching 215# with the pause. Absolutely ferocious! Team Red5 coming in HOT! 
#jointherebellion #Red5power
Aint nuttin butta peanut! @momomuscle benching 215# with the pause. Absolutely ferocious! Team Red5 coming in HOT! #jointherebellion  #Red5power 
@cmpoole SMOKING a banded bench max. We've been working together for a little bit now and we're entering the time where it's just going to be raining PRs all up in this place!! #jointherebellion #Red5power
@cmpoole SMOKING a banded bench max. We've been working together for a little bit now and we're entering the time where it's just going to be raining PRs all up in this place!! #jointherebellion  #Red5power 
Deficit deadlift doubles at 505# after a max pause back squat. If you fail your deadlift because you can't get the bar off the ground then a healthy dose of deficit deadlifts will fix your problems. Give me a few weeks of these and a 600# will be mine! 
#jointherebellion #Red5power
Deficit deadlift doubles at 505# after a max pause back squat. If you fail your deadlift because you can't get the bar off the ground then a healthy dose of deficit deadlifts will fix your problems. Give me a few weeks of these and a 600# will be mine! #jointherebellion  #Red5power 
@ollypaully85 hitting some deficit cleans. Why do we do special exercises in lifting? Just to mix it up? Just for fun? NO!! Every exercise has a purpose and should be used as a tool to fix SPECIFIC issues. Can you smoke the bar off the ground and fail later in lift? Then why the heck would you do special exercises designed to help you smoke the bar off the ground? Get what I'm saying? 
Find a problem through maxes then use drills to learn the skill needed then apply those skills in high volume dynamic work then max again. PR. It's not rocket science but it sure is science. 
#jointherebellion #Red5power
@ollypaully85 hitting some deficit cleans. Why do we do special exercises in lifting? Just to mix it up? Just for fun? NO!! Every exercise has a purpose and should be used as a tool to fix SPECIFIC issues. Can you smoke the bar off the ground and fail later in lift? Then why the heck would you do special exercises designed to help you smoke the bar off the ground? Get what I'm saying? Find a problem through maxes then use drills to learn the skill needed then apply those skills in high volume dynamic work then max again. PR. It's not rocket science but it sure is science. #jointherebellion  #Red5power