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  • red5fitness
    Ian Hardin
    @red5fitness

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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 
@westsidebarbellofficial -  The strongest athletes dont always make the best coaches.

#strength101 #westsidebarbell #conjugatemethod #strengthtraining #coaches #conjugatenation #strengthandconditioning -
I'm working on the way I speak to people 
#jointherebellion #red5power
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 
If you want something more than the pain it takes to get it you can achieve anything 
#jointherebellion #red5power #armorgym
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 
Some banded high bar box squats from today. 55% x 12 x 2 
Box squats are the fastest way to build your squat. You can squat with a wider stance and sit farther back which builds the glutes, hams, adductors, and hips more. Box squats also don't make you as sore and allow you to recover faster from the workout

Bands allows you to squat much faster which increases your acceleration which increases your force production. If you can lift a certain weight faster than you could before than you are stronger

#jointherebellion #red5power #armorgym #bandedboxsquat
Some banded high bar box squats from today. 55% x 12 x 2 Box squats are the fastest way to build your squat. You can squat with a wider stance and sit farther back which builds the glutes, hams, adductors, and hips more. Box squats also don't make you as sore and allow you to recover faster from the workout Bands allows you to squat much faster which increases your acceleration which increases your force production. If you can lift a certain weight faster than you could before than you are stronger #jointherebellion  #red5power  #armorgym  #bandedboxsquat 
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 
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 
Great little finisher on upper body day. I super setted 5x20 for Tricep pushdowns and face pulls. Not only does this get a pump but helps with strengthening the connective tissue and recovering the muscles from a brutal workout. You can do this 5x a week but definitely on upper body days!
#jointherebellion #red5power #armorgym #bandedfacepulls
Great little finisher on upper body day. I super setted 5x20 for Tricep pushdowns and face pulls. Not only does this get a pump but helps with strengthening the connective tissue and recovering the muscles from a brutal workout. You can do this 5x a week but definitely on upper body days! #jointherebellion  #red5power  #armorgym  #bandedfacepulls