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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 
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 
#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 
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
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 
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 
Anderson squat, concentric squat, pin squat, bottoms up squat whatever you wanna call it this 455# took a piece of my soul. I find I get into a better position if I start out of the rack then lower to the pins instead of starting at the bottom. Either way you want to be completely relaxed at the bottom before you stand it back up

PERFORMANCE POINTS:
-- Set up exactly like you would a back squat max
-- Lower the bar to the pins and stay in position
-- Relax everything for at least 5 seconds
-- Take a deep breath and brace your abs, squeeze the life out of your traps, then upper back and lower back
-- As explosively as possible drive your whole body through the bar and fight like he'll

#jointherebellion #red5power
Anderson squat, concentric squat, pin squat, bottoms up squat whatever you wanna call it this 455# took a piece of my soul. I find I get into a better position if I start out of the rack then lower to the pins instead of starting at the bottom. Either way you want to be completely relaxed at the bottom before you stand it back up PERFORMANCE POINTS: -- Set up exactly like you would a back squat max -- Lower the bar to the pins and stay in position -- Relax everything for at least 5 seconds -- Take a deep breath and brace your abs, squeeze the life out of your traps, then upper back and lower back -- As explosively as possible drive your whole body through the bar and fight like he'll #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 
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 
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 
Floor Press PR at 340# this lift here is a good test to see whether or not I'm ready for a bench press PR. When I PR my floor press I've never not been able to PR my bench press. Stay tuned to see if I can break 350! 
#jointherebellion #Red5power
Floor Press PR at 340# this lift here is a good test to see whether or not I'm ready for a bench press PR. When I PR my floor press I've never not been able to PR my bench press. Stay tuned to see if I can break 350! #jointherebellion  #Red5power 
Let's break it down:

The Chinese have been consistently the best at snatching in the past 15 years. The "Chinese Pull" which is what I teach, has a lot to do with that. Mathematically it makes more sense than any other style. -Start with hips low to engage the quads early -- Push the knees back to load the posterior and pass the knees. -- With lats engaged to keep the bar close the knees are almost fully extended for full loading of the hams, glutes, and low back. -- The torso/shoulders then travel back to allow the bar to travel slightly back and align with the midfoot once overhead. -- When fully extended and leaned back into a nice arch the body is now anteriorly loaded creating the opportunity to not just pull but whip your body UNDER the bar. -- Notice there is no additional vertical displacement of the bar via a jump or shrug. 
Going 3-4 months at a time without a PR is NOT the norm. Start training like the Chinese and join America's rebellion against mediocre lifting #jointherebellion #red5power
Let's break it down: The Chinese have been consistently the best at snatching in the past 15 years. The "Chinese Pull" which is what I teach, has a lot to do with that. Mathematically it makes more sense than any other style. -Start with hips low to engage the quads early -- Push the knees back to load the posterior and pass the knees. -- With lats engaged to keep the bar close the knees are almost fully extended for full loading of the hams, glutes, and low back. -- The torso/shoulders then travel back to allow the bar to travel slightly back and align with the midfoot once overhead. -- When fully extended and leaned back into a nice arch the body is now anteriorly loaded creating the opportunity to not just pull but whip your body UNDER the bar. -- Notice there is no additional vertical displacement of the bar via a jump or shrug. Going 3-4 months at a time without a PR is NOT the norm. Start training like the Chinese and join America's rebellion against mediocre lifting #jointherebellion  #red5power 
When you get unsolicited lifting advice from people who lift half as much as you. #jointherebellion #Red5power
Let's break this down:
-- Hips are up high and knees travelling back as the bar passes the knee to load the posterior chain -- Contact at mid thigh as the torso and shoulders travel BACK
-- As soon as hips fully extend she shrugs her body UNDER the bar -- Very little movement with the feet with NO purposeful jumping or widening of stance
-- Upright torso in the receiving position 
Let's leave the 90s where they belong and bury the jump and shrug. It's too tall, too far forward, too slow, and too late. 
Join the good guys #jointherebellion #Red5power
Let's break this down: -- Hips are up high and knees travelling back as the bar passes the knee to load the posterior chain -- Contact at mid thigh as the torso and shoulders travel BACK -- As soon as hips fully extend she shrugs her body UNDER the bar -- Very little movement with the feet with NO purposeful jumping or widening of stance -- Upright torso in the receiving position Let's leave the 90s where they belong and bury the jump and shrug. It's too tall, too far forward, too slow, and too late. Join the good guys #jointherebellion  #Red5power 
**Watch until the end for a good laugh** Everyone posts highlight reels of PRs and cool shit but you never see what it actually takes to get those PRs. I can't count the times I've been buried with potentially crippling weight. I would rather go for my goals, even if I'm in a gym all alone, than wonder 'what if?' Can be dangerous? Absolutely but it's the life I've chosen to live. I would rather be the most savage alpha male while I can then sit on the sidelines as life passes me by. 
#jointherebellion #red5power
**Watch until the end for a good laugh** Everyone posts highlight reels of PRs and cool shit but you never see what it actually takes to get those PRs. I can't count the times I've been buried with potentially crippling weight. I would rather go for my goals, even if I'm in a gym all alone, than wonder 'what if?' Can be dangerous? Absolutely but it's the life I've chosen to live. I would rather be the most savage alpha male while I can then sit on the sidelines as life passes me by. #jointherebellion  #red5power 
@momomuscle with an easy money 320# deadlift. No words needed to see this girl is a monster. Red5 errbody's doing it. 
#jointherebellion #red5power
@momomuscle with an easy money 320# deadlift. No words needed to see this girl is a monster. Red5 errbody's doing it. #jointherebellion  #red5power 
JM Presses are one of the best accessories for triceps strength. Period. Add these in as a second or third movement on a max or dynamic day. 
PERFORMANCE POINTS:
-- Start with your hands in a close grip bench grip (hands outside of torso) and set up exactly like you would a max bench (don't be lazy)
-- Lower the bar under control towards your chin/neck by keeping your elbows in a fixed position. -- When you get to the reversal explode up! -- Keep in mind that this is a triceps exercise so keep the shoulder movement limited

#jointherebellion #red5power
JM Presses are one of the best accessories for triceps strength. Period. Add these in as a second or third movement on a max or dynamic day. PERFORMANCE POINTS: -- Start with your hands in a close grip bench grip (hands outside of torso) and set up exactly like you would a max bench (don't be lazy) -- Lower the bar under control towards your chin/neck by keeping your elbows in a fixed position. -- When you get to the reversal explode up! -- Keep in mind that this is a triceps exercise so keep the shoulder movement limited #jointherebellion  #red5power 
Alllllmost hit a rep PR on dips at 135# Dips are one of the all time best movements to increase pressing strength. Period. They can be done to parallel (shown) to attack the triceps a little harder or can be done as deep as possible to hit the pecs/delts a little harder. These should be a staple in any type of strength/power program! 
#jointherebellion #red5power
Alllllmost hit a rep PR on dips at 135# Dips are one of the all time best movements to increase pressing strength. Period. They can be done to parallel (shown) to attack the triceps a little harder or can be done as deep as possible to hit the pecs/delts a little harder. These should be a staple in any type of strength/power program! #jointherebellion  #red5power 
Good Morning rep PR 345# x 3. These are one of the BEST movements on the planet for posterior chain strength. Period. 
PERFORMANCE POINTS: -- Place the bar halfway between lowbar/highbar and hands slightly wider than squat grip.
-- Take a big deep breath and brace the core as hard as possible -- Push the hips back back back back behind you to load up the low back, glutes, and hamsters -- Control the bottom position by slowing down towards the bottom of the movement and keeping the core super engaged -- Drive your shoulders back into the bar and SQUEEZE the glutes as hard as possible 
#jointherebellion #red5power
Good Morning rep PR 345# x 3. These are one of the BEST movements on the planet for posterior chain strength. Period. PERFORMANCE POINTS: -- Place the bar halfway between lowbar/highbar and hands slightly wider than squat grip. -- Take a big deep breath and brace the core as hard as possible -- Push the hips back back back back behind you to load up the low back, glutes, and hamsters -- Control the bottom position by slowing down towards the bottom of the movement and keeping the core super engaged -- Drive your shoulders back into the bar and SQUEEZE the glutes as hard as possible #jointherebellion  #red5power 
565# deadlift PR there's definitely more in the tank bc I SMOKED this thing. The dynamic effort days have been paying off HUGE with my deadlift technique. I've been practicing absolutely smoking this off the floor and it's clearly paying off. I'm going to hit this again in about 4-6 weeks. Road to 600...
#jointherebellion #red5power
565# deadlift PR there's definitely more in the tank bc I SMOKED this thing. The dynamic effort days have been paying off HUGE with my deadlift technique. I've been practicing absolutely smoking this off the floor and it's clearly paying off. I'm going to hit this again in about 4-6 weeks. Road to 600... #jointherebellion  #red5power 
***SOUND ON*** Celebrating the life of my favorite lifting shoes ever. Until we meet again old friends, until we meet again. #RIP
***SOUND ON*** Celebrating the life of my favorite lifting shoes ever. Until we meet again old friends, until we meet again. #RIP 
@ryan_delahanty with a 500# deadlift PR. He's been on Red5 strength for about 4 months now and has gone up in all of his lifts including starting at 450# and finishing the semester with 500# There are aggressive programs designed for big results quick but always plateau and have a high risk for injury. Red5 uses science for safe and steady progress forever. A healthy lifter is the strongest lifter. -- If you are at a plateau come join the good guys at Red5 -- email for more information: Ian@red5fitness.com 
#jointherebellion #red5power
@ryan_delahanty with a 500# deadlift PR. He's been on Red5 strength for about 4 months now and has gone up in all of his lifts including starting at 450# and finishing the semester with 500# There are aggressive programs designed for big results quick but always plateau and have a high risk for injury. Red5 uses science for safe and steady progress forever. A healthy lifter is the strongest lifter. -- If you are at a plateau come join the good guys at Red5 -- email for more information: Ian@red5fitness.com #jointherebellion  #red5power 
Nordic Leg Curl variation that can be done ANYWHERE. Crappy video I know but you get the point. If you're not adding these into your program you're a dum dum. I like 6 x 10 as a third exercise on a lower body day. 
Turn your strength into SUPER strength and join team Red5 today. 
#jointherebellion #red5power
Nordic Leg Curl variation that can be done ANYWHERE. Crappy video I know but you get the point. If you're not adding these into your program you're a dum dum. I like 6 x 10 as a third exercise on a lower body day. Turn your strength into SUPER strength and join team Red5 today. #jointherebellion  #red5power 
515# deadlift for an easy money triple after hitting a max back squat. I've been crushing accessories recently with a lot of good mornings and it's definitely paying off big time. Accessory work is where you build strength and you should set goals and hit PRs on those just like you would any of your max lifts! Don't sandbag the additional work. 
#jointherebellion #red5power
515# deadlift for an easy money triple after hitting a max back squat. I've been crushing accessories recently with a lot of good mornings and it's definitely paying off big time. Accessory work is where you build strength and you should set goals and hit PRs on those just like you would any of your max lifts! Don't sandbag the additional work. #jointherebellion  #red5power 
Watch and learn Internet. @omaha4lyfe hitting some banded cleans to work his speed under the bar. Dude is crazy strong so pairing that with some crazy speed under the bar is going to be PR city. Meet coming up in a few weeks. Stay tuned. 
#jointherebellion #red5power
Watch and learn Internet. @omaha4lyfe hitting some banded cleans to work his speed under the bar. Dude is crazy strong so pairing that with some crazy speed under the bar is going to be PR city. Meet coming up in a few weeks. Stay tuned. #jointherebellion  #red5power 
Momo where my girl at?! @momomuscle hitting an easy peasy 3 x 3 deadlift at 275# AND she pulls sumo. Red5 taking over. "First they ignore you, then they laugh at you, then they fight you, then you win." #jointherebellion #red5power
Momo where my girl at?! @momomuscle hitting an easy peasy 3 x 3 deadlift at 275# AND she pulls sumo. Red5 taking over. "First they ignore you, then they laugh at you, then they fight you, then you win." #jointherebellion  #red5power 
@ollypaully85 hitting an easy money 365# clean. Stoked to be coaching this dude again. There's something in the Webster gene pool. 405 clean coming up. Watch and learn Internet! 
#jointherebellion #red5power
@ollypaully85 hitting an easy money 365# clean. Stoked to be coaching this dude again. There's something in the Webster gene pool. 405 clean coming up. Watch and learn Internet! #jointherebellion  #red5power 
Join the rebellion against mediocrity, challenge social norms, pursue excellence, and SMASH PRs. #jointherebellion
Join the rebellion against mediocrity, challenge social norms, pursue excellence, and SMASH PRs. #jointherebellion 
Squat PRs everywhere! The freshman @ryan_delahanty hitting a 380# PR with more in the tank. 405 is going down soon for this guy. This is what happens with consistent training at high intensity with a program based on science. It's simple. It's not easy but it's certainly not complicated. 
#jointherebellion #red5power
Squat PRs everywhere! The freshman @ryan_delahanty hitting a 380# PR with more in the tank. 405 is going down soon for this guy. This is what happens with consistent training at high intensity with a program based on science. It's simple. It's not easy but it's certainly not complicated. #jointherebellion  #red5power 
Alllll the bands. EARTHQUAKE!!!! #jointherebellion #red5power
Dynamic deadlifts for 8 x 1 at 80% I was working on SMOKING this off the ground as fast as possible. When doing a max deadlift you have to be fast and aggressive from the start. Dynamic efforts allow you to practice a technique without risking injury while simultaneously build rate of force development. I did these after 10 x 2 box squats at 430# 
#jointherebellion #red5power
Dynamic deadlifts for 8 x 1 at 80% I was working on SMOKING this off the ground as fast as possible. When doing a max deadlift you have to be fast and aggressive from the start. Dynamic efforts allow you to practice a technique without risking injury while simultaneously build rate of force development. I did these after 10 x 2 box squats at 430# #jointherebellion  #red5power 
Good morning 4 x 3. Here's 335# did these after a low rack pull max, and 3 x 3 back squats. My erectors were absolutely demolished after these. My lower back is looking like two king cobras back there! 
PERFORMANCE POINTS:
-- I place the bar halfway between a low bar and high bar. Stays put while moving. -- Brace your abs SUPER TIGHT -- Push the hips back as far as you can while keeping a neutral neck position. -- Lower the torso until you are parallel with the floor but keep those abs TIGHT.
-- The core makes or breaks this lift at the bottom. -- Squeeze your glutes and drive your shoulders back behind you to complete the movement 
Say goodnight to your posterior chain and hello to some monster PRs 
#jointherebellion #red5power
Good morning 4 x 3. Here's 335# did these after a low rack pull max, and 3 x 3 back squats. My erectors were absolutely demolished after these. My lower back is looking like two king cobras back there! PERFORMANCE POINTS: -- I place the bar halfway between a low bar and high bar. Stays put while moving. -- Brace your abs SUPER TIGHT -- Push the hips back as far as you can while keeping a neutral neck position. -- Lower the torso until you are parallel with the floor but keep those abs TIGHT. -- The core makes or breaks this lift at the bottom. -- Squeeze your glutes and drive your shoulders back behind you to complete the movement Say goodnight to your posterior chain and hello to some monster PRs #jointherebellion  #red5power 
440# squat triple. Did 3 x 3 at 430,435,440. Pretty stoked on this set. I've been really working on my technique and it's been paying off in a big way. Use the dynamic method to hone your skills then crush big weights! 
#jointherebellion #red5power
440# squat triple. Did 3 x 3 at 430,435,440. Pretty stoked on this set. I've been really working on my technique and it's been paying off in a big way. Use the dynamic method to hone your skills then crush big weights! #jointherebellion  #red5power 
Banded bench press for 9 x 3. Dynamic efforts are a great way to increase rate of force development and work on techniques while moving lighting fast. Add these into your training for 2 x 3 week waves and you'll see results I guarantee it. Set up exactly as you would a max effort don't be LAZY. This is max effort but for max velocity!

#jointherebellion #red5power
Banded bench press for 9 x 3. Dynamic efforts are a great way to increase rate of force development and work on techniques while moving lighting fast. Add these into your training for 2 x 3 week waves and you'll see results I guarantee it. Set up exactly as you would a max effort don't be LAZY. This is max effort but for max velocity! #jointherebellion  #red5power 
Haters gonna hate on banded Olympic lifting Red5 athletes gonna PR on banded Olympic lifting. Want to talk about getting faster? Throw some bands on. 
#jointherebellion #red5power
Haters gonna hate on banded Olympic lifting Red5 athletes gonna PR on banded Olympic lifting. Want to talk about getting faster? Throw some bands on. #jointherebellion  #red5power 
Weighted plank variation. I absolutely LOVE this variation for 2 reasons. 1) you can do these by yourself! No need to have someone stack plates on your back. 2) this changes the length of the moment arm which increases the torque. By doing this you can get the same effect with less weight. I typically use 6 plates on my back and can handle that pretty easily. With this variation I had 3 plates and a 25# and was STRUGGLING. Weighted planks are one of the absolute best exercises for core strength that transfers directly to your max lifts. 
#jointherebellion #red5power
Weighted plank variation. I absolutely LOVE this variation for 2 reasons. 1) you can do these by yourself! No need to have someone stack plates on your back. 2) this changes the length of the moment arm which increases the torque. By doing this you can get the same effect with less weight. I typically use 6 plates on my back and can handle that pretty easily. With this variation I had 3 plates and a 25# and was STRUGGLING. Weighted planks are one of the absolute best exercises for core strength that transfers directly to your max lifts. #jointherebellion  #red5power 
Paul Webster @ollypaully85 making a 365# power jerk look like easy money! Paul is the best weightlifter in DE and he's crushing Red5 so why aren't you? If you're not hitting consistent PRs there is a problem with your training. Red5 works on finding the problem with our maxes, fixing the problem with drills, practicing the new technique with high volume dynamic work, then crushing with the problem fixed. 
#jointherebellion #red5power
Paul Webster @ollypaully85 making a 365# power jerk look like easy money! Paul is the best weightlifter in DE and he's crushing Red5 so why aren't you? If you're not hitting consistent PRs there is a problem with your training. Red5 works on finding the problem with our maxes, fixing the problem with drills, practicing the new technique with high volume dynamic work, then crushing with the problem fixed. #jointherebellion  #red5power 
350# wide grip bench PR and all time any sort of bench PR but first of all shout out to the guy spotting me for not jumping in and saving me when I first stalled. Even I wasn't sure if I was going to get it so shout out to his judgement. I hit a close grip PR last week, a wide grip PR this week so I'm feeling confident in hitting a bench PR. I know I know I said I was going to deload this week I couldn't help myself! 
#jointherebellion #red5power
350# wide grip bench PR and all time any sort of bench PR but first of all shout out to the guy spotting me for not jumping in and saving me when I first stalled. Even I wasn't sure if I was going to get it so shout out to his judgement. I hit a close grip PR last week, a wide grip PR this week so I'm feeling confident in hitting a bench PR. I know I know I said I was going to deload this week I couldn't help myself! #jointherebellion  #red5power 
20# widestance box squat PR at 460# feeling great with my squats lately. Some keys to box squatting is to keep your air and stay tight while on the box. You don't want to exhale or you will lose position very quickly. The core needs to stay rock solid but let the hips relax. Explode up to generate speed from a relaxed (hips) position. Drive your back through the bar and keep your chest up!

#jointherebellion #red5power
20# widestance box squat PR at 460# feeling great with my squats lately. Some keys to box squatting is to keep your air and stay tight while on the box. You don't want to exhale or you will lose position very quickly. The core needs to stay rock solid but let the hips relax. Explode up to generate speed from a relaxed (hips) position. Drive your back through the bar and keep your chest up! #jointherebellion  #red5power 
12 x 2 (12th set) lowbar back squat at 420# Feeling strong in my squat and wanted to push the percentage on these volume sets to see what I can do. These percentages are not sustainable long term but if you're making a run towards a squat PR they help BIG TIME. Legs are smashed but I feel great. Followed this up with 9 x 1 deadlift singles with heavier band tension and less weight so the finish would be more challenging. Back squat PR definitely in the making! 
#jointherebellion #red5power #trusttheprocess
12 x 2 (12th set) lowbar back squat at 420# Feeling strong in my squat and wanted to push the percentage on these volume sets to see what I can do. These percentages are not sustainable long term but if you're making a run towards a squat PR they help BIG TIME. Legs are smashed but I feel great. Followed this up with 9 x 1 deadlift singles with heavier band tension and less weight so the finish would be more challenging. Back squat PR definitely in the making! #jointherebellion  #red5power  #trusttheprocess 
Throw back Wednesday with this cat @tomcoffeyfitness Stoked he's getting out of the military next month and continuing his fitness journey. If you are a business person and interested in a healthy lifestyle you gotta check  out his website (on his profile). This pic is from about 7 years ago back in the legendary days of West Chester U.
#jointherebellion #red5power
Throw back Wednesday with this cat @tomcoffeyfitness Stoked he's getting out of the military next month and continuing his fitness journey. If you are a business person and interested in a healthy lifestyle you gotta check out his website (on his profile). This pic is from about 7 years ago back in the legendary days of West Chester U. #jointherebellion  #red5power 
Close Grip Bench Press PR at 335# Hit 5 x 5 spoto presses and 6x6 Dbell Flies after this. Feeling STRONG! The spoto and cgbp hit the triceps hard so make sure you follow them up with some intense delt/pec work! PRs everywhere! 
#jointherebellion #red5power
Close Grip Bench Press PR at 335# Hit 5 x 5 spoto presses and 6x6 Dbell Flies after this. Feeling STRONG! The spoto and cgbp hit the triceps hard so make sure you follow them up with some intense delt/pec work! PRs everywhere! #jointherebellion  #red5power 
Deadlifts at 462# beltless for 3 x 5 after a Widestance squat max. I've been working on getting my knees back to the wall and not scooping my hips back under. When your knees come forward you lose tension in your hamstrings and that's the last thing you want when deadlifting! 
#jointherebellion #red5power
Deadlifts at 462# beltless for 3 x 5 after a Widestance squat max. I've been working on getting my knees back to the wall and not scooping my hips back under. When your knees come forward you lose tension in your hamstrings and that's the last thing you want when deadlifting! #jointherebellion  #red5power 
Widestance low bar back squat at 462# this is a 17# Widestance PR and a 7# lifetime PR squat of any kind. I'm typically 15-20# higher on a regular stance so I'm stoked to see some MONSTER PRs! The low bar felt really good so I'm going to play around with that for a bit before I completely jump ship. 
#jointherebellion #red5power
Widestance low bar back squat at 462# this is a 17# Widestance PR and a 7# lifetime PR squat of any kind. I'm typically 15-20# higher on a regular stance so I'm stoked to see some MONSTER PRs! The low bar felt really good so I'm going to play around with that for a bit before I completely jump ship. #jointherebellion  #red5power 
9 x 3 bench press at 315# spent a TON of time warming up my elbow and shoulders and it made a huge difference. Doing this kind of volume at this percentage is not sustainable but I'm trying to make a run towards a big bench PR after building the foundation for a while. It's almost SHOWTIME! 
Join America's team #jointherebellion #red5power
9 x 3 bench press at 315# spent a TON of time warming up my elbow and shoulders and it made a huge difference. Doing this kind of volume at this percentage is not sustainable but I'm trying to make a run towards a big bench PR after building the foundation for a while. It's almost SHOWTIME! Join America's team #jointherebellion  #red5power 
12th set of back squat 12 x 2 @405. Working on my technique and speed in preparation for a monster squat PR. I'm going to wave this for 3 weeks and see how my CNS holds up. Box squats are better for developing strength but at some point you have to practice your actual event! Goal is 500# by summer. Stay tuned. 
PS I followed this up with 9 banded deadlift singles at only 55% but A LOT of band tension at the top. Then 8 x 8 weighted back extensions, Dbell Rows 7 x 8, and weighted Sit ups for 3 rds of 1 min amrap. Needless to say my body is hurtin today. 
Use science to rebel against weak training #jointherebellion #red5power
12th set of back squat 12 x 2 @405. Working on my technique and speed in preparation for a monster squat PR. I'm going to wave this for 3 weeks and see how my CNS holds up. Box squats are better for developing strength but at some point you have to practice your actual event! Goal is 500# by summer. Stay tuned. PS I followed this up with 9 banded deadlift singles at only 55% but A LOT of band tension at the top. Then 8 x 8 weighted back extensions, Dbell Rows 7 x 8, and weighted Sit ups for 3 rds of 1 min amrap. Needless to say my body is hurtin today. Use science to rebel against weak training #jointherebellion  #red5power 
I messed up the last video somehow so here's the actual 10th double at 407#  brutal set to do solo.
I messed up the last video somehow so here's the actual 10th double at 407# brutal set to do solo.
MONSTER clean PR for Paul at 150kg. Red5 crushes Olympic lifting as well. If you are reading this and haven't hit a PR in your clean and jerk, snatch, back squat, deadlift, or bench press in a while ask yourself why? Then come #jointherebellion and start hitting PRs in the regular because #science. 
Join America's team #red5power
MONSTER clean PR for Paul at 150kg. Red5 crushes Olympic lifting as well. If you are reading this and haven't hit a PR in your clean and jerk, snatch, back squat, deadlift, or bench press in a while ask yourself why? Then come #jointherebellion  and start hitting PRs in the regular because #science . Join America's team #red5power 
It's been a whiiiiile but I kinda want to max my clean just for fun. Took this 100kg for a ride with no warm up after deadlifting and it felt like a piece of cake (as it should). I think I can definitely PR a power clean and am really interested in seeing if I can PR my full clean. We'll see if I can reasonably fit it into my program without sacrificing my ultimate goals. 
#jointherebellion #red5power
It's been a whiiiiile but I kinda want to max my clean just for fun. Took this 100kg for a ride with no warm up after deadlifting and it felt like a piece of cake (as it should). I think I can definitely PR a power clean and am really interested in seeing if I can PR my full clean. We'll see if I can reasonably fit it into my program without sacrificing my ultimate goals. #jointherebellion  #red5power 
Hit some technique work with 200kg (440#). I am working on locking out my knees earlier and really helping my hip extension by driving my torso back quickly and aggressively. Had to split up my workout into 2 sessions with 12 x 2 box squats at 385# earlier. Lifts are feeling strong and I'm stoked to hit some monster PRs on the big three soon!! For programming based on actual science and results get on #Red5 right now. Join America's team. 
#jointherebellion #red5power
Hit some technique work with 200kg (440#). I am working on locking out my knees earlier and really helping my hip extension by driving my torso back quickly and aggressively. Had to split up my workout into 2 sessions with 12 x 2 box squats at 385# earlier. Lifts are feeling strong and I'm stoked to hit some monster PRs on the big three soon!! For programming based on actual science and results get on #Red5  right now. Join America's team. #jointherebellion  #red5power 
Jedi Presses to destroy that lockout of all your presses. Hit these on a dynamic day after your main lift. These are a great tricep isolation exercise that also targets the anconius. For any of you with elbow pain this is the triceps exercise for you.

PERFORMANCE POINTS: -- Grab some dbells and press them overhead in a seated position with palms facing away
-- Squeeze the shoulders back and down the same way you would witha bench press. -- Let the elbows fall away from your body as you lower the dbells inside towards your chest. -- Once the dbells make contact with your upper chest aggressively extend the elbows to lockout. -- These work best in higher volume 
Get on a Red5 program and get SUPER strong with science. Join America's team #jointherebellion #red5power
Jedi Presses to destroy that lockout of all your presses. Hit these on a dynamic day after your main lift. These are a great tricep isolation exercise that also targets the anconius. For any of you with elbow pain this is the triceps exercise for you. PERFORMANCE POINTS: -- Grab some dbells and press them overhead in a seated position with palms facing away -- Squeeze the shoulders back and down the same way you would witha bench press. -- Let the elbows fall away from your body as you lower the dbells inside towards your chest. -- Once the dbells make contact with your upper chest aggressively extend the elbows to lockout. -- These work best in higher volume Get on a Red5 program and get SUPER strong with science. Join America's team #jointherebellion  #red5power 
Me trying to explain 17.3 tomorrow @crossfitgames #crossfit #crossfitgames #crossfitopen
Banded deadlifts for 6 x 3 at 60% w/ about 25% band tension at the top. Dynamic efforts are used for increasing rate of force development and practicing technique that you can carry over to your maxes. When using bands you can significantly increase your acceleration and for you science geeks out there Force = Mass x Acceleration (F=MA) so by increasing the acceleration and decreasing the mass you can produce a similar amount or even more force than you can on a 1 rep max but without the heavy burden on the central nervous system (CNS). Now you can produce a lot of force but for up to 10x the volume! 
Be swell and swole. Join America's team. #jointherebellion #red5power
Banded deadlifts for 6 x 3 at 60% w/ about 25% band tension at the top. Dynamic efforts are used for increasing rate of force development and practicing technique that you can carry over to your maxes. When using bands you can significantly increase your acceleration and for you science geeks out there Force = Mass x Acceleration (F=MA) so by increasing the acceleration and decreasing the mass you can produce a similar amount or even more force than you can on a 1 rep max but without the heavy burden on the central nervous system (CNS). Now you can produce a lot of force but for up to 10x the volume! Be swell and swole. Join America's team. #jointherebellion  #red5power 
Broad Jump max distance. Not my greatest jump but I've noticed significant gains in explosion and overall athleticism since adding these into my program on a regular basis. Did these for 8 set of 1. I try to do about 40 total jumps per session twice a week. 
Join America's team #jointherebellion #red5power
Broad Jump max distance. Not my greatest jump but I've noticed significant gains in explosion and overall athleticism since adding these into my program on a regular basis. Did these for 8 set of 1. I try to do about 40 total jumps per session twice a week. Join America's team #jointherebellion  #red5power 
10th set of 2 box squats at 385# this was my 2RM back squat only about 4 or 5 months ago. Hitting dynamic volume sets like this is way underutilized in most people's training. It allows you to work on how quickly your body can develop maximum force and allows you to work on techniques that will carry over to your maxes. Get on the gain train! 
Join America's team #jointherebellion #red5power
10th set of 2 box squats at 385# this was my 2RM back squat only about 4 or 5 months ago. Hitting dynamic volume sets like this is way underutilized in most people's training. It allows you to work on how quickly your body can develop maximum force and allows you to work on techniques that will carry over to your maxes. Get on the gain train! Join America's team #jointherebellion  #red5power 
Floor Press PR at 330# butt came up a little bit but I'm stoked on this bc it was the longest rep in history and I was able to successfully battle through it. Floor press is a good tester for me meaning if I can hit a PR on it I usually can PR my bench press. All these Dbell flies got me feeling strong off my chest so I'm confident bench press PRs are waiting! 
Join America's team #jointherebellion #red5power
Floor Press PR at 330# butt came up a little bit but I'm stoked on this bc it was the longest rep in history and I was able to successfully battle through it. Floor press is a good tester for me meaning if I can hit a PR on it I usually can PR my bench press. All these Dbell flies got me feeling strong off my chest so I'm confident bench press PRs are waiting! Join America's team #jointherebellion  #red5power 
Meadows Rows for sets of 6. These are a great rowing variation to blow up the lats and upper back. I'm all about rows and having a monster back so give these a go. 
PERFORMANCE POINTS: -- Set your hips up first by pushing them back and loading the hams, glutes, lower back
-- Get perpendicular to the business end of the bar and grab the sleeve. -- Start from a deadstop from the floor every time (you can rep these out without touching the floor as another variation).
-- Make sure you're tight then pull explosively! -- Pull the bar up towards chest and let the elbow come slightly away from the body. 
For super strength join America's team  #jointherebellion #red5power
Meadows Rows for sets of 6. These are a great rowing variation to blow up the lats and upper back. I'm all about rows and having a monster back so give these a go. PERFORMANCE POINTS: -- Set your hips up first by pushing them back and loading the hams, glutes, lower back -- Get perpendicular to the business end of the bar and grab the sleeve. -- Start from a deadstop from the floor every time (you can rep these out without touching the floor as another variation). -- Make sure you're tight then pull explosively! -- Pull the bar up towards chest and let the elbow come slightly away from the body. For super strength join America's team #jointherebellion  #red5power 
Bounding squat box jumps. Hit these for 7x3. Strength is measured in velocities so don't forget to train explosively! Bounding these produces a ton of reversal force which is great for the bottom of your max squat. Give them a go! 
Join America's team #jointherebellion #red5power
Bounding squat box jumps. Hit these for 7x3. Strength is measured in velocities so don't forget to train explosively! Bounding these produces a ton of reversal force which is great for the bottom of your max squat. Give them a go! Join America's team #jointherebellion  #red5power 
Sumo Rack Pull at 530# super stoked on this being a conventional puller. Rack pulls help to overload the top portion of your deadlift. Typically you can lift more on a rack pull so it places a higher level of stress on the back, traps, abs, etc than you would be able to experience from the floor. For rock solid finishes do rack pulls!! Join America's team #jointherebellion #red5power
Sumo Rack Pull at 530# super stoked on this being a conventional puller. Rack pulls help to overload the top portion of your deadlift. Typically you can lift more on a rack pull so it places a higher level of stress on the back, traps, abs, etc than you would be able to experience from the floor. For rock solid finishes do rack pulls!! Join America's team #jointherebellion  #red5power 
Banded KB Strict Press. Works best with a bamboo bar but a regular bar works as well. If you're weak or shaky when receiving a jerk or snatch these will be a great exercise to solidify the stabilizers of the shoulder. Also, great for shoulder health and prehab. 
Join America's team #jointherebellion #red5power
Banded KB Strict Press. Works best with a bamboo bar but a regular bar works as well. If you're weak or shaky when receiving a jerk or snatch these will be a great exercise to solidify the stabilizers of the shoulder. Also, great for shoulder health and prehab. Join America's team #jointherebellion  #red5power 
Anderson Good Mornings for 3 x 8 worked up to 255#. Doing Anderson or "bottom up" or "dead stop" movements are a great way to work relaxed to dynamic style of training. This is definitely an advanced lift so if you don't have good technique on good mornings yet I would hold off on these until you do. Anderson movements are typically initiated from the bottom but I like to start at the top then relax at the bottom and finish again at the top. 
PERFORMANCE POINTS: -- Brace the upper back then abs before you initiate the movement.
-- Push the hips back back back to load up the hams/glutes/lower back
-- Rest the bar on the pins while you relax -- Brace the upper back then the abs then drive your back through the bar as you pull your chest up high. -- Squeeze the glutes hard to get the bar going!

Join America's team #jointherebellion #red5power
Anderson Good Mornings for 3 x 8 worked up to 255#. Doing Anderson or "bottom up" or "dead stop" movements are a great way to work relaxed to dynamic style of training. This is definitely an advanced lift so if you don't have good technique on good mornings yet I would hold off on these until you do. Anderson movements are typically initiated from the bottom but I like to start at the top then relax at the bottom and finish again at the top. PERFORMANCE POINTS: -- Brace the upper back then abs before you initiate the movement. -- Push the hips back back back to load up the hams/glutes/lower back -- Rest the bar on the pins while you relax -- Brace the upper back then the abs then drive your back through the bar as you pull your chest up high. -- Squeeze the glutes hard to get the bar going! Join America's team #jointherebellion  #red5power 
165x3 and definitely had more. Strength is feeling πŸ‘ŒπŸ½πŸ‘ŒπŸ½πŸ‘ŒπŸ½
#red5power #girlswhopowerlift #powerlifting #bench #benchpress #gym #strength #fitness
Box squats at 80% for 12 x 2. This is my 12th double. Dynamic efforts should be for maximum velocity NOT as heavy as you can go! You want to use these reps to practice techniques that will carry over to your maxes like breathing, bracing, or mechanical issues. What happens when I brace my upper back and abs more? What happens when I push my hips back more? What happens when I release my breath at the bottom instead of on the way up? These are all questions you can answer during dynamic efforts. Take what works and discard what doesn't when doing your maxes! PRs for days!! Join America's team #jointherebellion #red5power
Box squats at 80% for 12 x 2. This is my 12th double. Dynamic efforts should be for maximum velocity NOT as heavy as you can go! You want to use these reps to practice techniques that will carry over to your maxes like breathing, bracing, or mechanical issues. What happens when I brace my upper back and abs more? What happens when I push my hips back more? What happens when I release my breath at the bottom instead of on the way up? These are all questions you can answer during dynamic efforts. Take what works and discard what doesn't when doing your maxes! PRs for days!! Join America's team #jointherebellion  #red5power