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Deficit deadlifts - 80% (485) x 8 x 1, one of the most important in building strength is being able to have an honest conversation with yourself about where your weaknesses truly are and taking action to fix it

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

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

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

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

#jointherebellion #red5power #armorgym #bandedsquats
First time using bands without a box and first time off the safety squat bar in a long time. Did 12 x 2 at 50% with monster minis and monster bands Doing my dynamic days as fast as humanly possible has helped my squats more than anything I've ever done. The goal is learning how to control the movement when you're at MAXIMUM velocity. If you can transfer the speed and control to your max effort you will see massive PRs. I promise #jointherebellion  #red5power  #armorgym  #bandedsquats 
Shout out to all the ladies out there who choose to be strong and powerful instead of weak and submissive 
#jointherebellion #red5power #armorgym
Cool bro I'll just wait to take a sip of water while you fill up your 25 gallon jug

#jointherebellion #red5power #armorgym
If you want some killer oblique work try this Russian twist variation

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

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

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

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

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

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

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

#jointherebellion #red5power #armorgym #dirty30
Dirty 30 upper body finisher from @westsideofficial I added occlusion training (bloodflow restriction) and did this for 4 sets Dirty 30 is 10 skull crushers, 10 pull overs, and 10 close grip presses all in one set. I like to pull my elbows slightly back for the skull crushers to ease some tension on the Tricep tendons. For the pull overs keep the bar as close to your face as possible, and lastly push through the pump on the presses at the end!! When doing BFR you want to pull the straps to a 6/10 tightness to limit venous blood return while still allowing arterial bloodflow. The pump is real #jointherebellion  #red5power  #armorgym  #dirty30 
Start a fitness program that ACTUALLY gets you the results you're looking for. It's science. Red5 offers programs for ALL ability levels

#jointherebellion #red5power #armorgym #science
Mood, drowning but it's all good 
#jointherebellion #red5power #armorgym
Low Face Pulls for 6 x 15. I've been having a lot of success with my bench by adding rear delt work. Typically face pulls are performed at eye level but the lower placement adds a bit of variation

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

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

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

Good mornings for freak back strength

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

#jointherebellion #red5power #armorgym
A little Ocean City Iron Raider reunion with @donreagan here at @armorgymknox in Knoxville, TN. If you need a physical therapist in the Knoxville area you would be doing yourself a massive disservice by not seeing this guy. The BEST in the business especially for athletes. It's good to have a familiar face and another knowledgeable practitioner in the area #jointherebellion  #red5power  #armorgym 
Who knows that weird feeling of doing sumo deads for the 1st time? πŸ˜„
He for sure has done them a couple times already 😜πŸ’ͺ🏻πŸ’ͺ🏻
#Repost @red5fitness
・・・
Ultra wide Sumo Deadlifts stole a piece of my soul

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Add these into your program if you want to build massive strength in your back and increasing your rate of force development 
#jointherebellion #red5power #armorgym #pausesquat #safetysquat
Pause Safety Squat PR at 455# Definitely a tough rep but I'm stoked with this Pause reps work to build how quickly you can develop force or how quickly you can get as many muscle fibers as possible to fire. Great if you struggle out of the hole The SS bar wants to pull you forward so your middle and upper back have to work exceptionally hard to finish the lift Add these into your program if you want to build massive strength in your back and increasing your rate of force development #jointherebellion  #red5power  #armorgym  #pausesquat  #safetysquat 
Banded safety bar box squats for 12 x 2 at 50%

My glutes are absolutely on fire from these. If box squats aren't already in your rotation they need to be. Add a safety squat bar with the box and watch your squat and deadlift skyrocket 
#jointherebellion #red5power #armorgym
Banded safety bar box squats for 12 x 2 at 50% My glutes are absolutely on fire from these. If box squats aren't already in your rotation they need to be. Add a safety squat bar with the box and watch your squat and deadlift skyrocket #jointherebellion  #red5power  #armorgym 
Banded deadlifts for 6x3 
Hit these at 60% + bands. Definitely throwing these back into the rotation!

#jointherebellion #red5power #armorgym #bandeddeadlifts
Got that 4 plates for 3. Weighted dips are one of the best movements for pressing strength PERIOD. Shoot for PRs just like you would any other lift. 200 coming up!

#jointherebellion #red5power #armorgym
Got that 4 plates for 3. Weighted dips are one of the best movements for pressing strength PERIOD. Shoot for PRs just like you would any other lift. 200 coming up! #jointherebellion  #red5power  #armorgym 
Banded bench press - 55% x 9 x 3

Using bands helps develop how quickly your muscles can generate force or "rate of force development." Recruiting as many muscle fibers as possible as quickly as possible is key to getting that bar from your chest past your sticking point before you have to really battle

Add speed work into your program to keep your shoulders healthy and get your bench to start moving again!

#jointherebellion #red5power #armorgym
Banded bench press - 55% x 9 x 3 Using bands helps develop how quickly your muscles can generate force or "rate of force development." Recruiting as many muscle fibers as possible as quickly as possible is key to getting that bar from your chest past your sticking point before you have to really battle Add speed work into your program to keep your shoulders healthy and get your bench to start moving again! #jointherebellion  #red5power  #armorgym 
High boy rows that I stole from @athleanx for 5x8 -- This is a great movement to build some upper back strength but mostly to build strength in the often neglected rear delt. There are only a few good exercises to attack the rear delt with heavy weights and this one is the best -- Performed very similar to a barbell row but instead pulling the bar to bottom of the rib cage pull the bar to your upper chest. -- Use lighter weights than a normal bb row and make sure you get the elbows behind your torso -- If your bench is stalled try some high boy rows to build that posterior head of the deltoid!

#jointherebellion #red5power #armorgym #highboyrow
High boy rows that I stole from @athleanx for 5x8 -- This is a great movement to build some upper back strength but mostly to build strength in the often neglected rear delt. There are only a few good exercises to attack the rear delt with heavy weights and this one is the best -- Performed very similar to a barbell row but instead pulling the bar to bottom of the rib cage pull the bar to your upper chest. -- Use lighter weights than a normal bb row and make sure you get the elbows behind your torso -- If your bench is stalled try some high boy rows to build that posterior head of the deltoid! #jointherebellion  #red5power  #armorgym  #highboyrow 
Got those dbell rows for 6x5 at 170# back was torched the day after 
Love these for upper back thickness. Every man should have a strong back and strong legs 
#jointherebellion #red5power #armorgym #dbellrows
Power shrugs 5 x 10 at 405# traps were LIT UP from these 
A power shrug is similar to a regular shrug but you add a hip action into the beginning. The hip extension allows you to push heavier than you would without it and in turn place a different stimulus on the muscle. Give these a go!

#jointherebellion #red5power #armorgym #powershrugs
Power shrugs 5 x 10 at 405# traps were LIT UP from these A power shrug is similar to a regular shrug but you add a hip action into the beginning. The hip extension allows you to push heavier than you would without it and in turn place a different stimulus on the muscle. Give these a go! #jointherebellion  #red5power  #armorgym  #powershrugs 
This is @cobytre 5 months of training with me. Keep in mind he trained with me in person every day and worked his BUTT off but the point is working hard and SMART gets you the fastest results. Red5 is built on science that clearly works if you do

Get started on a 6 week program TODAY for only $39 
#jointherebellion #red5power #armorgym
This is @cobytre 5 months of training with me. Keep in mind he trained with me in person every day and worked his BUTT off but the point is working hard and SMART gets you the fastest results. Red5 is built on science that clearly works if you do Get started on a 6 week program TODAY for only $39 #jointherebellion  #red5power  #armorgym 
Trouble building rear delt strength? Try these face pulls that finish with external rotation to get a big time squeeze!

PERFORMANCE POINTS: -- set the cable up at eye level
-- with elbows at shoulder height pull the ropes towards your face
-- finish with a "double biceps pose" aka externally rotate the shoulders -- squeeze briefly at the finish then repeat 
These should be done on an upper body towards the end of your workout. Start off with 4-5 sets of 15. Use lighter weights in the beginning and focus on the technique 
#jointherebellion #red5power #armorgym #facepulls #reardeltfacepulls
Trouble building rear delt strength? Try these face pulls that finish with external rotation to get a big time squeeze! PERFORMANCE POINTS: -- set the cable up at eye level -- with elbows at shoulder height pull the ropes towards your face -- finish with a "double biceps pose" aka externally rotate the shoulders -- squeeze briefly at the finish then repeat These should be done on an upper body towards the end of your workout. Start off with 4-5 sets of 15. Use lighter weights in the beginning and focus on the technique #jointherebellion  #red5power  #armorgym  #facepulls  #reardeltfacepulls 
So epic. I thought the eclipse was pretty uneventful then when it hit totality I was in awe. It was pretty effing cool even though I'll probably be blind 
#jointherebellion #red5power
So epic. I thought the eclipse was pretty uneventful then when it hit totality I was in awe. It was pretty effing cool even though I'll probably be blind #jointherebellion  #red5power 
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 
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 
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 
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
Red5 works because it's built on science. It's as simple as that 
#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 
26P
4F
61C

I added pea protein as well but it's not in the video #jointherebellion #red5power