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  • red5fitness
    Ian Hardin
    @red5fitness

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Day after leg day got me like... #jointherebellion #red5power #armorgym
Safety squats for 6 x 2 
Lifting big weights is much more than just being strong. Look at how smooth the first rep is compared to the second rep where I lost tension in my abs. A small technical error can lead to a big time loss of strength

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

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

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

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

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

If you are having shoulder or elbow pain from low bar squatting try using the safety squat bar for a while. Using this bar takes a lot of stress off the shoulders and elbows. This bar also wants to dump you forward forcing you to use your back much more than a regular squat bar. 
#jointherebellion #red5power #armorgym
Safety squat doubles at 425. This is my last set at 445# If you are having shoulder or elbow pain from low bar squatting try using the safety squat bar for a while. Using this bar takes a lot of stress off the shoulders and elbows. This bar also wants to dump you forward forcing you to use your back much more than a regular squat bar. #jointherebellion  #red5power  #armorgym 
Block pull 6 x 3 final set 515# 
Block pulls are great for developing the upper portion of your deadlift. It takes out some of the leg drive and forces you to use your hips and back more. By cutting down the range of motion many people can lift more than their deadlift max 
Put these in your program if you want to build your back or if you struggle to get the bar past your knees in a deadlift 
#jointherebellion #red5power #armorgym
Block pull 6 x 3 final set 515# Block pulls are great for developing the upper portion of your deadlift. It takes out some of the leg drive and forces you to use your hips and back more. By cutting down the range of motion many people can lift more than their deadlift max Put these in your program if you want to build your back or if you struggle to get the bar past your knees in a deadlift #jointherebellion  #red5power  #armorgym 
Me after safety squatting doubles at 445# and block pulling triples at 515# 5 weeks post hamstring tear. 
#jointherebellion #red5power
Me after safety squatting doubles at 445# and block pulling triples at 515# 5 weeks post hamstring tear. #jointherebellion  #red5power 
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