Lifetime achievement for me with a 505# squat. I've wanted to squat 500+ since I really got serious with lifting then I competed CrossFit for so many years making it hard to justify spending so much time lifting heavy when I had so many other weaknesses. I felt like shit the whole way working up but I was so determined to crush this. Needless to say I'm pretty stoked. Now it's time to get that 600 deadlift! #jointherebellion#red5power
PS it's a 55# Texas squat bar for people saying it's only 495#
Big shout out to @momomuscle for qualifying for IPL worlds in November in Las Vegas. Big time lifts coming up! Congrats momo! Check out her video one week out from the competition. Link is in my profile #jointherebellion#red5power
535# block pull triples after 8 x 2 back squat doubles. Block pulls work to place higher stress on the upper back and traps by cutting down the range of motion and allowing you to lift heavier weights through the finish. There is still a lot of leg drive so don't get lazy and pull with all back!
Reverse Grip Bench Press. This is more commonly seen in body building but also has its place in performance training. The reverse grip helps build the upper pecs building a more well rounded chest for all of your pressing movements. As always go heavy!
Mental Toughness the true sign of the warrior class. Throughout history people were born to be warriors and trained from the time they were children to be instruments of war. The body can be molded but the mind must be willing to endure unfathomable pain. Society is much different today but people are still born to be one of two types of people: predators or prey. I would rather have a predator killing machine on my team over a finely tuned athlete any day.
Dialing in your technique is a lifelong process. Find the style that works for you (sumo vs conventional) and stick with it but continually work to refine the finer points of your style
Hit 8 x 2 back squats, 6 @455 and this is my last set at 465# this is my first time off a safety squat bar in about 3 weeks it definitely felt a little off for the first few sets but this is why high volume doubles and triples are so important
Volume doubles not only build strength but give you many opportunities to work on your technique. When you go for big maxes your technique should already be dialed in so you can focus on effort and pushing yourself and NOT focusing on technique. I like doubles because it gives you more attempts at a first rep than triples or higher reps. The weight should be heavy enough to challenge your technique but light enough to focus on your mechanics and working on specific issues. I like 8 x 2 for 85-90% and 12 x 2 for 75-85% below 75% is too light and above 90 is too heavy to recover from the toll on your CNS. Give these a shot and prepare for your legs to be destroyed in the best way possible
Another PR from @bigpaul402 hitting a snatch PR from the hang. We've been working on more action from the hips and less from the knees at the power position
It's important to understand that the hips and knees share the force production at the power position and don't work synergistically. More knee flexion has been proven to decrease power in hip extension and vice versa. The more upright the torso and the more knee flexion at the power position means less force production from the hips. Would you rather move hundreds of pounds with your hips or your knees? The answer is the perfect combination of both but it should be predominantly hips
No one has ever walked this earth that looks like you, acts like you, or has had the same experiences as you. You truly are the rarest thing on earth and truly unique. You have a gift to give to this world that no one ever has or ever will have the ability to give. But first you must look in the mirror and make the necessary changes so you can develop your gift and your passion. This requires looking inside over and over again in order to grow. The process is never complete and there is no finish line. Most people don't ever do it bc the process is deeply painful and challenging but I believe in you. The world needs your gift. #jointherebellion#Red5power
My 8th pause double at 445# on the safety bar
Why pause squats?
Pause squats are a static to dynamic movement meaning you hold a position isometrically then explode into the dynamic portion of the lift. Other than being torture for the sake of torture this has a few benefits
1) pause squats build horsepower out of the bottom of the squat by negating the stretch reflex forcing your body to recruit muscle FASTER to overcome the load
2) pausing increases time under tension drastically and fatigues type 2b muscle fibers (fast twitch) forcing the body to recruit more type 2a fibers (fast twitch that can act like fast or slow twitch) and forcing them to act as fast twitch
3) Refines movement patterns (technique) by increasing awareness of positions and absolutely punishing you for technical break downs
Basically if you want to be a BEAST out of the hole and an overall badass then train pause squats on the reg. Don't believe me? Try hitting 8 x 2 with a 3 sec hold (5 count) at 85%, build if possible, and let me know how it goes
Take action. Stand up for what you believe in. Do what scares you. Lift heavy things. Don't be afraid to fail. Develop your passion. Be unapologetically you. Help others. Change the world. Don't be a pussy.
Another PR from @cmpoole on the low pin press. 200# bench is right around the corner!
Why pin press?
Relaxed to dynamic movements are one of the best ways to develop strength and rate of force development. Not all muscle fibers will fire at once but the more you can activate the sooner the better lifter you will be. Add these into your program for big time gains! #jointherebellion#red5power
495# box squat PR. It's ok that the guy spotting me was benching this only moments before I'm still stoked on it
Why box squat?
Box squats are one of the best ways to build squatting strength, especially in the hips, when performed properly. By relaxing the hips on the box it forces the body to rapidly develop force without the assistance of the stretch reflex. When you add the stretch reflex back in on your regular back squat you'll be flying out of the hole like never before!
Newest member of the 405 club @ryan_delahanty ! When we started training together he said he wanted to hit 405 by summer and with 3 weeks to spare he CRUSHED it. Red5 programs are based on science that works but the day in and day out grind was the decision of this dude and this is what happens when you work your butt off and train smart. Welcome to the 4 plate club my man. Well deserved. #jointherebellion#Red5power