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  • red5fitness
    Ian Hardin
    @red5fitness

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

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

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

Lastly it saves your elbows and shoulders from getting destroyed. Safety bar for life 
#jointherebellion #red5power #armorgym #safetysquat
Banded safety bar box squats for 12 x 2. 12th set shown here The safety bar is a great tool to build back strength, especially mid back, while squatting. The position of the bar wants to pull you forward by your neck so your back has to work to prevent you from face planting The safety bar also sits higher than a high bar squat making you use your legs more than a standard low bar squat while still getting the back and hip benefits Lastly it saves your elbows and shoulders from getting destroyed. Safety bar for life #jointherebellion  #red5power  #armorgym  #safetysquat 
Slingshot bench at 385# followed this up with 6x6 close grip bench. Another solid day in the books. Much needed rest day tomorrow 
#jointherebellion #red5power #armorgym #slingshot
Max Lower Body Sunday. 3RM block pull LET'S GO 
#jointherebellion #red5power #armorgym
Banded safety box squats @50% for 12x2

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

#jointherebellion #red5power #armorgym
Banded safety box squats @50% for 12x2 But Ian I rarely see you doing regular ol back squats. What's the deal? You don't need to regular squat as much as it may seem. You can still practice technique with bands and boxes and but also build stupid speed and gorilla strength. Do the brutal training and awful movements that others aren't willing to do and you'll get strong FAST #jointherebellion  #red5power  #armorgym 
I'm going to sleep well tonight. Brutal workout with @Andrewtindal going non stop start to finish. 
This is 375# with 240# band tension at the top. This new setup is starting to come together. Hit 12x2 banded SSB box squats before and sets of 6 goodmornings at 365 after. Went hard on dbell rows then a 20RM leg press

Train fast. Train heavy. Train Red5

#jointherebellion #red5power #armorgym #bandeddeadlift
I'm going to sleep well tonight. Brutal workout with @Andrewtindal going non stop start to finish. This is 375# with 240# band tension at the top. This new setup is starting to come together. Hit 12x2 banded SSB box squats before and sets of 6 goodmornings at 365 after. Went hard on dbell rows then a 20RM leg press Train fast. Train heavy. Train Red5 #jointherebellion  #red5power  #armorgym  #bandeddeadlift 
People who spend their lives trying to pick up the heaviest thing they possibly can just to put it back down are weird people. If you're a weird person person join a gym and lift heavy things with us. It's the only place I've ever felt semi-normal. "You like to put enough weight on your back that could potentially cripple you? Me too!" #jointherebellion #red5power #armorgym
People who spend their lives trying to pick up the heaviest thing they possibly can just to put it back down are weird people. If you're a weird person person join a gym and lift heavy things with us. It's the only place I've ever felt semi-normal. "You like to put enough weight on your back that could potentially cripple you? Me too!" #jointherebellion  #red5power  #armorgym 
The grind will always catch up one way or another 
#jointherebellion #red5power #armorgym
Sumo Block Pull PR from the other day at 545# Training the opposite style of your deadlift can have major benefits if done for the right reasons

I am a conventional puller bc my back is proportionally much stronger than my legs. Sumos require much more leg strength so training these will build the legs faster than a conventional. I followed this up with HEAVY goodmornings to continue building the back

The opposite can be said for sumo pullers. Many sumo pullers have crazy strong legs in proportion to their back so throwing in conventional training will bring the back up. Train the things you suck most at

#jointherebellion #red5power #armorgym #sumoblockpull
Sumo Block Pull PR from the other day at 545# Training the opposite style of your deadlift can have major benefits if done for the right reasons I am a conventional puller bc my back is proportionally much stronger than my legs. Sumos require much more leg strength so training these will build the legs faster than a conventional. I followed this up with HEAVY goodmornings to continue building the back The opposite can be said for sumo pullers. Many sumo pullers have crazy strong legs in proportion to their back so throwing in conventional training will bring the back up. Train the things you suck most at #jointherebellion  #red5power  #armorgym  #sumoblockpull 
Don't skip the struggle yo 
#jointherebellion #red5power #armorgym
Hit 3x3 deadlifts at 550# after doing a heavy single squat at 405 against 200# of band

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

#jointherebellion #red5power #armorgym #deadlift
Hit 3x3 deadlifts at 550# after doing a heavy single squat at 405 against 200# of band The new setup is feeling a lot stronger but I still have some serious work to do. Breaking the arms then going right into the pull may work for a while but as the weights get heavier it's a fast track to bicep tears. Either way I'm stoked on the progress #jointherebellion  #red5power  #armorgym  #deadlift 
Max out Sunday. Only the strong survive 
#jointherebellion #red5power #armorgym
This is Prilepin's Chart. It was designed by A.S. Prilepin. Who the #%$! Is that? I could go on forever but what you need to know is he was the coach of the almighty Soviet weightlifting team in early 80s which held 27 world records

He came up with this chart for optimal training volume while still being able to recover and do it all over again. These numbers still hold true today. You can do more aggressive programs but you will inevitably burn out and/or get injured and probably sooner than later

If your program doesn't follow this chart you should jump ship and #jointherebellion with Red5 
#red5power #armorgym #Prilepinschart
This is Prilepin's Chart. It was designed by A.S. Prilepin. Who the #%$! Is that? I could go on forever but what you need to know is he was the coach of the almighty Soviet weightlifting team in early 80s which held 27 world records He came up with this chart for optimal training volume while still being able to recover and do it all over again. These numbers still hold true today. You can do more aggressive programs but you will inevitably burn out and/or get injured and probably sooner than later If your program doesn't follow this chart you should jump ship and #jointherebellion  with Red5 #red5power  #armorgym  #Prilepinschart 
How many dips can you do in 30 sec? How about 4 times at the end of dynamic upper body day? Also why are my elbows so pointy?
#jointherebellion #red5power #armorgym #dips
Hey stiff hipped lifters learn how to open your hips so you can create a mechanically sound SQUAT and prevent INJURIES. Mobility work should be performed AFTER your workout and on off days (or every day). Mobility and warm ups are DIFFERENT so don't get the two confused. 
1) start with Cossak squats 10 on each side. Keep your toes straight and push your hips back as far as you can. When you transition to the opposite side stay as LOW as possible. Bust through tightness with each pass

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

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

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

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

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

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

Get to an uncomfortable position and hold it until it becomes comfortable
Hey stiff hipped lifters learn how to open your hips so you can create a mechanically sound SQUAT and prevent INJURIES. Mobility work should be performed AFTER your workout and on off days (or every day). Mobility and warm ups are DIFFERENT so don't get the two confused. 1) start with Cossak squats 10 on each side. Keep your toes straight and push your hips back as far as you can. When you transition to the opposite side stay as LOW as possible. Bust through tightness with each pass 2) Hip external rotation. Put your foot up on a box and create a 90 degree angle with your knee. This will stretch the capsule more and the glute less. Apply pressure with your hand by pressing down AND away. For added difficulty rotate your torso towards your hip 3) Psoas stretch. Come down on all fours and spread your knees as wide as you can handle. Point your toes away from your body and bring your feet as wide as you can handle. Push your pelvis forwards until you feel tightness THEN hold there and SQUEEZE your glutes to get deeper 4) Internal rotation stretch. After the psoas stretch maintain the same position but now push your hips BACK to the wall behind you NOT down. When you get deep enough you can push yourself deeper by pressing your hands forward into the floor or coming down on your forearms 5) Adductor stretch. Put your heel on a box then open your hips up away from you so they are perpendicular to the box. Drop your toe to the box so the length of your foot is on the box. Push your hips BACK then DOWN and support yourself with your hand on the opposite knee 6) Quad stretch. Get your knee to touch the floor and the wall. Make sure your toes are straight up and down and not turned to either side. Step the opposite foot out and press off that foot to move your torso as close to the wall as possible 7) Hip Flexor stretch. From the quad stretch push your hips forward and support yourself with your hands on the ground. For added difficulty SQUEEZE the glute and rotate your torso away from your body while reaching one hand up as high as you can Get to an uncomfortable position and hold it until it becomes comfortable
Nutrition is the FASTEST way to lose fat. PERIOD. Come this Saturday to Armor Gym at 10am to learn how to set up a nutrition plan that will actually last. 
#jointherebellion #red5power #armorgym #nutrition
8 x 1 speed pulls at 345# and 585# at the top. I'm just trying to be as fast as @tindal_alex and as strong as @Andrewtindal You're about to see some MONSTER numbers in 2018 from this crew 
#jointherebellion #red5power #armorgym #bandeddeadlifts