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
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
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!
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
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.
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
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