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Was going to take today off and rest but hit a quick little DE lower with 6x2 at 405 and a 475 single squats and 4x1 at 500 deadlifts just to keep the body moving. Wrapped it up after that. Back at it tomorrow

#jointherebellion #red5power
Was going to take today off and rest but hit a quick little DE lower with 6x2 at 405 and a 475 single squats and 4x1 at 500 deadlifts just to keep the body moving. Wrapped it up after that. Back at it tomorrow #jointherebellion  #red5power 
It's not over until you say it is 
#jointherebellion #red5power
555# for a single. Feel pretty good about this considering no prep. When I dial this in I think 600+ naked knee is there. Followed up with some 3x3 goodmornings at 405 and dbell rows at 180# solid day 
#jointherebellion #red5power #armorgym #goodmorning
555# for a single. Feel pretty good about this considering no prep. When I dial this in I think 600+ naked knee is there. Followed up with some 3x3 goodmornings at 405 and dbell rows at 180# solid day #jointherebellion  #red5power  #armorgym  #goodmorning 
8th set of 8 build. Hit a set close grip then a set wide grip then added weight. 3rd day in a row of hard training so we backed down the intensity and turned up the volume. Finished with incline bench 10s and machine work for shoulders, triceps, and biceps

#jointherebellion #red5power #armorgym
8th set of 8 build. Hit a set close grip then a set wide grip then added weight. 3rd day in a row of hard training so we backed down the intensity and turned up the volume. Finished with incline bench 10s and machine work for shoulders, triceps, and biceps #jointherebellion  #red5power  #armorgym 
These are the hottest things in the streets right now. It's inexplicable but squats and deadlifts will go up at least 1x body weight and even your bench will skyrocket. If you already rock these beauties stop being a dum dum and holler at ya boy so I can throw a ring on it 💍

#jointherebellion #babywhatisyoudoing #red5power
These are the hottest things in the streets right now. It's inexplicable but squats and deadlifts will go up at least 1x body weight and even your bench will skyrocket. If you already rock these beauties stop being a dum dum and holler at ya boy so I can throw a ring on it 💍 #jointherebellion  #babywhatisyoudoing  #red5power 
Dynamic lower with some 12in box squats at 325 + 100# of chain, speed pulls and a beltless single at 495. Squats are feeling good and hips are definitely getting stronger. Finished up with some rows, inverse leg curls, and shrugs 
#jointherebellion #red5power #armorgym
Dynamic lower with some 12in box squats at 325 + 100# of chain, speed pulls and a beltless single at 495. Squats are feeling good and hips are definitely getting stronger. Finished up with some rows, inverse leg curls, and shrugs #jointherebellion  #red5power  #armorgym 
335 x 5 this is a big rep PR for me. Technique has come a loooong way and I'm stoked to hit some big PRs in the near future. 405 has been a goal of mine for a long time and it finally feels within reach. Finished up with
- seated ohp
- tricep extensions
- face pulls - curls

#jointherebellion #red5power #armorgym #bench
335 x 5 this is a big rep PR for me. Technique has come a loooong way and I'm stoked to hit some big PRs in the near future. 405 has been a goal of mine for a long time and it finally feels within reach. Finished up with - seated ohp - tricep extensions - face pulls - curls #jointherebellion  #red5power  #armorgym  #bench 
3 years ago I quit lifting and training pretty much altogether. Being in a gym was my entire life from sunup to well past sundown. I had no idea what I was doing with my life but I knew I needed a fresh start. I moved to Maui, maybe worked out once a week, and jumped off waterfalls. After about 6 months of that there was something burning inside, something missing. I forgot how much I truly loved lifting. My goal was to get back to the gym 6 days a week and learn to enjoy the process and just have fun. No numbers, no recording weights, no pressure. I did bodybuilding type workouts bc I had no idea what weights I was "supposed" to lift, I could just focus on pushing myself. One day this girl who was jacked to the max and liked to lift heavy shit serendipitously came into my life and reignited a fire in me that was all but out. I started slowly lifting heavy again and before I knew it I was BACK

This time was different though. I didn't lift because I hated myself and wanted to drown out the pain deep inside with weights that could potentially cripple me. I lifted because I loved it. I loved the feeling of pushing myself to be better. I knew this time around I would have a much healthier relationship with lifting. I did and I do. I'm also a way better lifter than I ever was. I replaced rage fueled lifting with confident lifting. I guess the point is if you genuinely love something and it's becoming toxic don't be afraid to let it go. Whether that's a hobby, a friend, a relationship, or even your entire life as you know it. If it comes back it'll be better than ever. If not then, whatever, it was only meant to serve a temporary purpose in your life and better things await
3 years ago I quit lifting and training pretty much altogether. Being in a gym was my entire life from sunup to well past sundown. I had no idea what I was doing with my life but I knew I needed a fresh start. I moved to Maui, maybe worked out once a week, and jumped off waterfalls. After about 6 months of that there was something burning inside, something missing. I forgot how much I truly loved lifting. My goal was to get back to the gym 6 days a week and learn to enjoy the process and just have fun. No numbers, no recording weights, no pressure. I did bodybuilding type workouts bc I had no idea what weights I was "supposed" to lift, I could just focus on pushing myself. One day this girl who was jacked to the max and liked to lift heavy shit serendipitously came into my life and reignited a fire in me that was all but out. I started slowly lifting heavy again and before I knew it I was BACK This time was different though. I didn't lift because I hated myself and wanted to drown out the pain deep inside with weights that could potentially cripple me. I lifted because I loved it. I loved the feeling of pushing myself to be better. I knew this time around I would have a much healthier relationship with lifting. I did and I do. I'm also a way better lifter than I ever was. I replaced rage fueled lifting with confident lifting. I guess the point is if you genuinely love something and it's becoming toxic don't be afraid to let it go. Whether that's a hobby, a friend, a relationship, or even your entire life as you know it. If it comes back it'll be better than ever. If not then, whatever, it was only meant to serve a temporary purpose in your life and better things await
Finished dynamic lower wave with 60% + 100# in chain. This is set 10/10 and its feeling fast and smooth. Still some work to do with this stance but that is one of the big benefits of doing dynamic work

Not only does dynamic effort build explosiveness but it gives you tons of opportunities to practice new techniques or dial in your existing technique. A lot of people do tons of training but not enough practice. Being a monster with brute strength is cool but being a monster with brute strength and also a great lifter is what will put up the biggest weights

#jointherebellion #red5power #armorgym
Finished dynamic lower wave with 60% + 100# in chain. This is set 10/10 and its feeling fast and smooth. Still some work to do with this stance but that is one of the big benefits of doing dynamic work Not only does dynamic effort build explosiveness but it gives you tons of opportunities to practice new techniques or dial in your existing technique. A lot of people do tons of training but not enough practice. Being a monster with brute strength is cool but being a monster with brute strength and also a great lifter is what will put up the biggest weights #jointherebellion  #red5power  #armorgym 
295 for 9 triples, 3 sets at 3 different hand positions. Then 340# for a single which moved really well. 405 will fall very soon. Followed this up w 5x10 floor press w chains, some machine JM presses, Lat pull downs, curls, and ab wheel rollouts

I wasn't expecting too much from this workout bc my body is devastated from Wednesday. I always take the mindset of doing my absolute best no matter what and I'm glad I did bc this was a killer training session today. Arms are SMOKED

#jointherebellion #red5power #armorgym #bench
295 for 9 triples, 3 sets at 3 different hand positions. Then 340# for a single which moved really well. 405 will fall very soon. Followed this up w 5x10 floor press w chains, some machine JM presses, Lat pull downs, curls, and ab wheel rollouts I wasn't expecting too much from this workout bc my body is devastated from Wednesday. I always take the mindset of doing my absolute best no matter what and I'm glad I did bc this was a killer training session today. Arms are SMOKED #jointherebellion  #red5power  #armorgym  #bench 
A secret of the benching pros is to jazz hands on the bar until you get your hand placement absolutely perfect then a few more times for good measure. 350# pin press for a PR

Followed this up with 3x3 pin press at 315,320,325. This is a relaxed to dynamic movement which is one of the best ways to build strength. Pin presses completely negate the stretch reflex built by eccentric loading and force you to rapidly build muscle tension or the bar goes NO WHERE. NOOO. WHERRRRRE. If you wanna feel the strain add pin movements to your program

#red5power #jointherebellion #armorgym #pinpress
A secret of the benching pros is to jazz hands on the bar until you get your hand placement absolutely perfect then a few more times for good measure. 350# pin press for a PR Followed this up with 3x3 pin press at 315,320,325. This is a relaxed to dynamic movement which is one of the best ways to build strength. Pin presses completely negate the stretch reflex built by eccentric loading and force you to rapidly build muscle tension or the bar goes NO WHERE. NOOO. WHERRRRRE. If you wanna feel the strain add pin movements to your program #red5power  #jointherebellion  #armorgym  #pinpress 
Some dynamic widestance safety squats for 12x2 at 265# + 100# of chain. This widestance with my feet turned out a lot more is feeling stronger and stronger as I (and my hips) get more comfortable with it

This stance allows me to take advantage of my hip strength, cut the range of motion, and lift bigger weights. With some increased mobility and keeping my torso more upright there's PRs on the horizon. Big PRs

#jointherebellion #red5power #armorgym #safetysquat
Some dynamic widestance safety squats for 12x2 at 265# + 100# of chain. This widestance with my feet turned out a lot more is feeling stronger and stronger as I (and my hips) get more comfortable with it This stance allows me to take advantage of my hip strength, cut the range of motion, and lift bigger weights. With some increased mobility and keeping my torso more upright there's PRs on the horizon. Big PRs #jointherebellion  #red5power  #armorgym  #safetysquat 
One of the sketchier moments of my lifting career. 505 wide stance box squat with not another soul in the gym, on an Oly bar with crazy whip, bumper plates stacked so far to the end I could barely fit the collars on, and lifters bc I left my chucks at Armor

The walkout was a disaster and couldn't set my feet right bc the lifters (notice how many times I try to rotate my feet), the bar was bouncing on my back the entire time, and as soon as I sat back the bar just started whipping and didn't stop until I was finished

Remember kids if you're not putting your life in danger are you even lifting? Good times

#jointherebellion #red5power #armorgym #boxsquat
One of the sketchier moments of my lifting career. 505 wide stance box squat with not another soul in the gym, on an Oly bar with crazy whip, bumper plates stacked so far to the end I could barely fit the collars on, and lifters bc I left my chucks at Armor The walkout was a disaster and couldn't set my feet right bc the lifters (notice how many times I try to rotate my feet), the bar was bouncing on my back the entire time, and as soon as I sat back the bar just started whipping and didn't stop until I was finished Remember kids if you're not putting your life in danger are you even lifting? Good times #jointherebellion  #red5power  #armorgym  #boxsquat 
Try this mobility test to see which hip needs a little extra attention

Find a box about 12in and come to your natural squat stance. Sit as deep as you can and compare sides. More times than not you can balance it out with some extra mobility during your warm up but ultimately it's a long term fix. Being balanced will prevent a TON of injuries especially as you start lifting heavier and heavier weights
#jointherebellion #red5power #armorgym
Try this mobility test to see which hip needs a little extra attention Find a box about 12in and come to your natural squat stance. Sit as deep as you can and compare sides. More times than not you can balance it out with some extra mobility during your warm up but ultimately it's a long term fix. Being balanced will prevent a TON of injuries especially as you start lifting heavier and heavier weights #jointherebellion  #red5power  #armorgym 
Wide stance vs narrow stance squats what's the difference? Let's talk science 🤓🔬 Newton's 3rd law of motion states that for every action there's an equal and opposite reaction. When standing w a bar on your back, the bar will exert force on your body downward and your body will react by exerting an equal amount of force in the opposite direction to keep the bar from burying you. To move the bar the body must create a greater amount of force to overcome the bar. Follow me so far?

When we squat our body distributes the task of force generation to predominantly the musculature of our knees and hips. With a narrow stance the proportion of force favors the knees and less hips since the distance from the knees to the line of force of the bar (moment arm) is longer than the hips. The primary movers of the knee is the quads so people with super strong quads typically are more successful with a narrow stance. 
A wider stance favors the muscles of the hips: glutes, hamstrings, and adductors as the main hip extensors. People with stronger hips and back tend to be more successful with a wider stance

When choosing a stance ask yourself do I have stronger legs or hips? Would you rather put the majority of the work in the hips or knees? If I want to change my stance do I really want to take the time to develop the appropriate musculature? Do I have the right mobility for this stance (ankles = narrow, hips = wide). How far down the rabbit hole do I really wanna go?

#jointherebellion #red5power #armorgym
Wide stance vs narrow stance squats what's the difference? Let's talk science 🤓🔬 Newton's 3rd law of motion states that for every action there's an equal and opposite reaction. When standing w a bar on your back, the bar will exert force on your body downward and your body will react by exerting an equal amount of force in the opposite direction to keep the bar from burying you. To move the bar the body must create a greater amount of force to overcome the bar. Follow me so far? When we squat our body distributes the task of force generation to predominantly the musculature of our knees and hips. With a narrow stance the proportion of force favors the knees and less hips since the distance from the knees to the line of force of the bar (moment arm) is longer than the hips. The primary movers of the knee is the quads so people with super strong quads typically are more successful with a narrow stance. A wider stance favors the muscles of the hips: glutes, hamstrings, and adductors as the main hip extensors. People with stronger hips and back tend to be more successful with a wider stance When choosing a stance ask yourself do I have stronger legs or hips? Would you rather put the majority of the work in the hips or knees? If I want to change my stance do I really want to take the time to develop the appropriate musculature? Do I have the right mobility for this stance (ankles = narrow, hips = wide). How far down the rabbit hole do I really wanna go? #jointherebellion  #red5power  #armorgym 
Get real with yourself on what you need to fix. Then fix it. 
#jointherebellion #red5power #armorgym #benchpress
325# + 70# of chain board press PR

Hitting heavy singles on a regular basis has been huge for me. Too many people make the mistake of burning through their whole gas tank on maxes and ruin the rest of their workout. Vary the movements enough so you can regularly hit 5# PRs then move on to special exercises that target your weaknesses. Limit misses to ideally zero

Save getting yourself all hype for the big lifts and meets and hit the special exercises HARD in order of biggest weaknesses first

#jointherebellion #red5power #armorgym #boardpress
325# + 70# of chain board press PR Hitting heavy singles on a regular basis has been huge for me. Too many people make the mistake of burning through their whole gas tank on maxes and ruin the rest of their workout. Vary the movements enough so you can regularly hit 5# PRs then move on to special exercises that target your weaknesses. Limit misses to ideally zero Save getting yourself all hype for the big lifts and meets and hit the special exercises HARD in order of biggest weaknesses first #jointherebellion  #red5power  #armorgym  #boardpress 
But conjugate doesn't work for raw lifting... Just a casual 1,113# world record squat
But conjugate doesn't work for raw lifting... Just a casual 1,113# world record squat
You wanna feel a lower back and glute pump like never before? Try these isometric holds. I did these for 4 x 20 sec

Strap up so your grip isn't the issue and drive your heels through the pads with a slight bend in your knees. Tell the erectors to do their job and squeeze your glutes like it's your first day in prison. I'm excited to see how these translate to my squat and deadlift. 9.3/10 on the brutality scale

#jointherebellion #red5power #armorgym #isometrics
You wanna feel a lower back and glute pump like never before? Try these isometric holds. I did these for 4 x 20 sec Strap up so your grip isn't the issue and drive your heels through the pads with a slight bend in your knees. Tell the erectors to do their job and squeeze your glutes like it's your first day in prison. I'm excited to see how these translate to my squat and deadlift. 9.3/10 on the brutality scale #jointherebellion  #red5power  #armorgym  #isometrics 
Larsen Press for 4x6, worked up to 285 today

The Larsen Press is a great bench variation to throw in for upper body strength. By keeping the feet off the ground you negate all leg drive and put the pressing solely in your chest, shoulders, and arms. Expect to lift some lighter weight but when you bring the leg drive back in the bar will FLY

Keep in your rotation as a secondary movement for 1-3 weeks then change the movement

#jointherebellion #red5power #armorgym #larsenpress
Larsen Press for 4x6, worked up to 285 today The Larsen Press is a great bench variation to throw in for upper body strength. By keeping the feet off the ground you negate all leg drive and put the pressing solely in your chest, shoulders, and arms. Expect to lift some lighter weight but when you bring the leg drive back in the bar will FLY Keep in your rotation as a secondary movement for 1-3 weeks then change the movement #jointherebellion  #red5power  #armorgym  #larsenpress 
First time squatting in briefs and it was certainly an experience. Hit speed doubles at 415# and this quick single at 505#

Hips are definitely feeling the change in mechanics right now but it's worth it bc my legs are POPPIN 
#jointherebellion #red5power #armorgym
First time squatting in briefs and it was certainly an experience. Hit speed doubles at 415# and this quick single at 505# Hips are definitely feeling the change in mechanics right now but it's worth it bc my legs are POPPIN #jointherebellion  #red5power  #armorgym 
Set 5 of 315 for 5x3. Bench is feeling smooth and volume is coming together -OHP heavy single -Bench 5x3 -Pause dips 3x6
-Pec deck 5x10
-Curls 5x10
3rds 40/20
-sledgehammer
-burpees
-low sled push 
#jointherebellion #red5power #armorgym
Set 5 of 315 for 5x3. Bench is feeling smooth and volume is coming together -OHP heavy single -Bench 5x3 -Pause dips 3x6 -Pec deck 5x10 -Curls 5x10 3rds 40/20 -sledgehammer -burpees -low sled push #jointherebellion  #red5power  #armorgym 
Seated pin presses got my shoulders blown UP! I can see these working wonders to build my shoulders up again. Relaxed to dynamic movements negate the stretch reflex and are fantastic for building explosive and reversal strengths. When you add the stretch back to the movement the bar will FLY

Train harder than the actual movement you are trying to build and when you come back to it you'll see massive PRs

#jointherebellion #red5power #armorgym #seatedpinpress
Seated pin presses got my shoulders blown UP! I can see these working wonders to build my shoulders up again. Relaxed to dynamic movements negate the stretch reflex and are fantastic for building explosive and reversal strengths. When you add the stretch back to the movement the bar will FLY Train harder than the actual movement you are trying to build and when you come back to it you'll see massive PRs #jointherebellion  #red5power  #armorgym  #seatedpinpress 
The million dollar man @andrewtindal winning best lifter  w 725/425/650 for an 1800 total. Super proud of this guy and super jealous of that SWEET belt. Back to training and going even bigger!
#jointherebellion #red5power #armorgym
The million dollar man @andrewtindal winning best lifter w 725/425/650 for an 1800 total. Super proud of this guy and super jealous of that SWEET belt. Back to training and going even bigger! #jointherebellion  #red5power  #armorgym 
335# bench as fast as possible. Hit this after 8x3 speed bench with chains. Technique is feeling smooth and speed is feeling better and better. PRs coming

#jointherebellion #red5power #benchpress
335# bench as fast as possible. Hit this after 8x3 speed bench with chains. Technique is feeling smooth and speed is feeling better and better. PRs coming #jointherebellion  #red5power  #benchpress 
BACK GAINS. I've always been an advocate of having a stupid strong back. Nothing will bail you out of sketchy situations better than a monster back. All variations of deadlifts, goodmornings, and rows should be a staple in your training. You'll never bicep curl another man into submission but you certainly can pull his head off his neck with brute pulling power 
#jointherebellion #red5power #back
BACK GAINS. I've always been an advocate of having a stupid strong back. Nothing will bail you out of sketchy situations better than a monster back. All variations of deadlifts, goodmornings, and rows should be a staple in your training. You'll never bicep curl another man into submission but you certainly can pull his head off his neck with brute pulling power #jointherebellion  #red5power  #back 
315 bench + 70# of chain. Failed this immediately before bc I was being too cautious and too slow. I knew the only way I would get it was if I committed to speed and grew a set. Went up pretty smooth after that

Speed work is important for developing your rate at which you can produce force but also for moving heavier loads faster while still under control. Lift volume sets fast to develop the motor patterns of fast lifting so you can focus on effort during maxes instead of technique

#jointherebellion #red5power #benchpress
315 bench + 70# of chain. Failed this immediately before bc I was being too cautious and too slow. I knew the only way I would get it was if I committed to speed and grew a set. Went up pretty smooth after that Speed work is important for developing your rate at which you can produce force but also for moving heavier loads faster while still under control. Lift volume sets fast to develop the motor patterns of fast lifting so you can focus on effort during maxes instead of technique #jointherebellion  #red5power  #benchpress 
Wife goals. @ladygaga sup? 
I'm a big fan of people who are authentic, unapologetically themselves, and genuinely give zero fucks what anyone thinks about them. People like that who go on to be wildly successful at the highest level while giving the haters the middle finger by remaining themselves are my heroes

#jointherebellion #red5power
Wife goals. @ladygaga sup? I'm a big fan of people who are authentic, unapologetically themselves, and genuinely give zero fucks what anyone thinks about them. People like that who go on to be wildly successful at the highest level while giving the haters the middle finger by remaining themselves are my heroes #jointherebellion  #red5power 
Hit this high bar pause squat w a narrow stance at 405 after some dynamic doubles. This is NOT my preferred squatting style by any means but my legs are feeling stronger from hitting so many belt squats. It's only 405 but it moved super easy so I feel really good about it

#jointherebellion #red5power #armorgym
Hit this high bar pause squat w a narrow stance at 405 after some dynamic doubles. This is NOT my preferred squatting style by any means but my legs are feeling stronger from hitting so many belt squats. It's only 405 but it moved super easy so I feel really good about it #jointherebellion  #red5power  #armorgym 
Bench PRs coming...
Bench PRs coming...
Tried to hit this 315# as fast as possible after 9x3 speed bench w/ chains. Technique is coming together and I'm feeling faster and faster

#jointherebellion #red5power #armorgym #benchpress
1 deadlift + 3 RDLs 545# hit this after a heavy triple goodmorning. Back is feeling strong, technique is coming together, diet has been on point, and conditioning again. Lookin good, feelin good, oughtta be in Hollywood
1 deadlift + 3 RDLs 545# hit this after a heavy triple goodmorning. Back is feeling strong, technique is coming together, diet has been on point, and conditioning again. Lookin good, feelin good, oughtta be in Hollywood
Ever have your eye balls shake during a lift? 425# goodmorning PR triple w/ more in the tank. It's been a while since I've been on the goodmorning gain train but I don't know anything that works better for building posterior chain strength

#jointherebellion #red5power #armorgym #goodmorning
Ever have your eye balls shake during a lift? 425# goodmorning PR triple w/ more in the tank. It's been a while since I've been on the goodmorning gain train but I don't know anything that works better for building posterior chain strength #jointherebellion  #red5power  #armorgym  #goodmorning 
I'm very open minded when it comes to programming and I've learned quite a few over the years. Conjugate is the one that makes the most sense all around to me. My biggest compliment is that it's much more so about HOW you do it than any other program I've done. It just comes down to how tough you want to be
#jointherebellion #red5power #armorgym
I'm very open minded when it comes to programming and I've learned quite a few over the years. Conjugate is the one that makes the most sense all around to me. My biggest compliment is that it's much more so about HOW you do it than any other program I've done. It just comes down to how tough you want to be #jointherebellion  #red5power  #armorgym 
395# slingshot, technique is starting to come together. I feel pretty good about this

#jointherebellion #red5power #armorgym
The CrossFit Open got me doing 2 days of metcons IN A ROW. Kind of a big deal... Finished a max upper body day with battle ropes, burpees, and push press. Shoulders are on 🔥🔥🔥 #jointherebellion #red5power #armorgym
The CrossFit Open got me doing 2 days of metcons IN A ROW. Kind of a big deal... Finished a max upper body day with battle ropes, burpees, and push press. Shoulders are on 🔥🔥🔥 #jointherebellion  #red5power  #armorgym 
Would do it every day if my brain could recover 
#jointherebellion #red5power #armorgym
This is a true story about how AWESOME I thought I was many years ago. I was deadlifting at WCU in this crappy dungeon school gym and as I was lifting the plates on the weight tree started rattling. Of course I thought 'I'm strong as SHIT! Damn son you a BEAST. Like yo kid you're a MONSTER for real' 🤣😂 I was not. It turns out the plates were rattling bc of an earthquake*. I held the belief that it was all me for a few hours until my ego got shattered when I left, got service, and got a text from school saying there was an earthquake. Whatever yo I was king of the WORLD for an hour or two *This wasn't a brace yourself in a doorway roads splitting in half type earthquake it was an itty bitty Pennsylvania earthquake... For the record

#jointherebellion #red5power #armorgym
This is a true story about how AWESOME I thought I was many years ago. I was deadlifting at WCU in this crappy dungeon school gym and as I was lifting the plates on the weight tree started rattling. Of course I thought 'I'm strong as SHIT! Damn son you a BEAST. Like yo kid you're a MONSTER for real' 🤣😂 I was not. It turns out the plates were rattling bc of an earthquake*. I held the belief that it was all me for a few hours until my ego got shattered when I left, got service, and got a text from school saying there was an earthquake. Whatever yo I was king of the WORLD for an hour or two *This wasn't a brace yourself in a doorway roads splitting in half type earthquake it was an itty bitty Pennsylvania earthquake... For the record #jointherebellion  #red5power  #armorgym 
495# deficit deadlift for a double after 12 x 2 banded SSB squats and 6x2 banded deficits. Starting to finally bring things back together. This is the best training day I've had in a whiiiile. I even did a little metcon at the end?! New mindset who dis?

#jointherebellion #red5power #armorgym
495# deficit deadlift for a double after 12 x 2 banded SSB squats and 6x2 banded deficits. Starting to finally bring things back together. This is the best training day I've had in a whiiiile. I even did a little metcon at the end?! New mindset who dis? #jointherebellion  #red5power  #armorgym 
When you wish upon a star... #jointherebellion #red5power
Pretty smooth 340# after 9x3 with chains. Obviously not a max but I feel really good with how this moved

#jointherebellion #red5power #armorgym #benchpress
Do what needs to be done and what needs to be done is usually things you hate doing 
#jointherebellion #red5power #armorgym
Working hard is great but are you putting that effort into fixing the right problems?

#jointherebellion #red5power
Just tryna get my lats so big that I have to walk sideways through doors. Is that so much to ask? Geez. 
#red5power #jointherebellion #lats
Quick 455# pause squat which is technically a PR tie but I haven't hit this for a heavy single in a while. This one was way smoother for sure though. 
#red5power #jointherebellion #armorgym
Quick 455# pause squat which is technically a PR tie but I haven't hit this for a heavy single in a while. This one was way smoother for sure though. #red5power  #jointherebellion  #armorgym 
Low bar AF with the buffalo bar. Tbt to the clean shaven days 
#red5power #jointherebellion
Fellas, giving out unsolicited lifting advice to your gym crush NEVER works. Try a new strategy specially formulated in the Red5 lab called "talk to her like a normal human being." Research shows a significant decrease in creepiness 
#red5power #jointherebellion #armorgym
Fellas, giving out unsolicited lifting advice to your gym crush NEVER works. Try a new strategy specially formulated in the Red5 lab called "talk to her like a normal human being." Research shows a significant decrease in creepiness #red5power  #jointherebellion  #armorgym 
Just trying to get jacked AF so when my future daughter has a boyfriend it's just assumed to not be a dick to her #red5power #jointherebellion
Just trying to get jacked AF so when my future daughter has a boyfriend it's just assumed to not be a dick to her #red5power  #jointherebellion 
A quick 335# for a single. Followed this up with 5x3 incline. Nothing special but can we take a look at this clean cut guy @andrewtindal who went for a quick 600# shortly after this? Nbd but kbd. #red5power #jointherebellion #armorgym
A quick 335# for a single. Followed this up with 5x3 incline. Nothing special but can we take a look at this clean cut guy @andrewtindal who went for a quick 600# shortly after this? Nbd but kbd. #red5power  #jointherebellion  #armorgym 
If you want to build some monster core strength and shredded #abs try the ab wheel standing 
#jointherebellion #red5power
💪Play to win don't play to not lose. Winning means not backing down when things get tough and not giving up when things seem impossible. Be bold in your decisions and accept whatever the outcome is knowing you went all in and tried your absolute best. If it doesn't work try the fuck again 💪Things have felt impossible for me lately in what seems like every aspect of life. If you feel like you're in the trenches of life just keep moving forward especially if that means taking a few steps back to regroup, come up with a new plan, and try again. Living with failure is easier than living with giving up. To take the island burn the boats. Be Epic

#red5power #jointherebellion
💪Play to win don't play to not lose. Winning means not backing down when things get tough and not giving up when things seem impossible. Be bold in your decisions and accept whatever the outcome is knowing you went all in and tried your absolute best. If it doesn't work try the fuck again 💪Things have felt impossible for me lately in what seems like every aspect of life. If you feel like you're in the trenches of life just keep moving forward especially if that means taking a few steps back to regroup, come up with a new plan, and try again. Living with failure is easier than living with giving up. To take the island burn the boats. Be Epic #red5power  #jointherebellion 
Quick single at 455# after 12 x 2 banded box squats. First day back after a deload week. Time to start clawing my way back to bigger numbers 
#red5power #jointherebellion #armorgym
Quick single at 455# after 12 x 2 banded box squats. First day back after a deload week. Time to start clawing my way back to bigger numbers #red5power  #jointherebellion  #armorgym 
Sometimes you gotta step back, reset, and rediscover your inner fire. Lionheart is one of the 5 pillars of Red5. Lionheart represents stoic determination, grit, strength of will, perseverance, guts, bravery, and rising up to become your best self in the face of adversity. It can be summed up as never giving up under ANY circumstances, ever. Fight until you win or die. #red5power #jointherebellion #lionheart
Sometimes you gotta step back, reset, and rediscover your inner fire. Lionheart is one of the 5 pillars of Red5. Lionheart represents stoic determination, grit, strength of will, perseverance, guts, bravery, and rising up to become your best self in the face of adversity. It can be summed up as never giving up under ANY circumstances, ever. Fight until you win or die. #red5power  #jointherebellion  #lionheart 
Speed bench with 100# of chain. Started at 185 and worked up to 235 bar weight for 9x3
#red5power #armorgym #speedbench
Top set of 5 trap bar deadlifts at #528. My upper back and traps got shredded worse than the Pats defense
#red5power #jointherebellion #trapbardeadlift #eagles
Buffalo bar 9 x 3 w/ 282. This is my 9th set. First time hitting straight weight in a while for dynamic effort.
#red5power
Buffalo bar 9 x 3 w/ 282. This is my 9th set. First time hitting straight weight in a while for dynamic effort. #red5power 
295# + 100# of chain for 12 x 2. Felt really good with these and speed is feeling fast

#jointherebellion #red5power #armorgym
Max reps floor press with 245+ 50# in chain followed by max reps at 225. My arms and chest were on FIRE. Did this after 4x5 and a max incline bench. 
I can already see how adding chains to special exercises as well as main movements is going to pay off big time

#jointherebellion #red5power #armorgym #floorpress
Max reps floor press with 245+ 50# in chain followed by max reps at 225. My arms and chest were on FIRE. Did this after 4x5 and a max incline bench. I can already see how adding chains to special exercises as well as main movements is going to pay off big time #jointherebellion  #red5power  #armorgym  #floorpress 
Loved these Hatfield squats
- 605 x 3 (vid)
- 630 x 1 
The Hatfield squat really allows you to sit back and drive your hips big time. If you want to build some super strong hips and glutes give them a go

#jointherebellion #red5power #armorgym #hatfieldsquat
Loved these Hatfield squats - 605 x 3 (vid) - 630 x 1 The Hatfield squat really allows you to sit back and drive your hips big time. If you want to build some super strong hips and glutes give them a go #jointherebellion  #red5power  #armorgym  #hatfieldsquat 
Hit this reverse band deadlift or "Future Method" for 650 x 1. Shout out @andrewtindal for the set up idea off the pins instead of from the top of the power rack 🎯 The future method is using bands to help you lift a weight you will lift in the future or heavier than you can lift right now. You want to set the bands up so it releases tension before you get to the top. This set up releases tension right around my knees 🎯 With this set up you still have to finish with the full weight. It allows your body to feel the weight that you will eventually lift so it doesn't feel foreign and heavy AF on your CNS when that day comes 🎯 Overloading lifts like this is a great variation to throw in from time to time but be careful using it too frequently

#jointherebellion #red5power #armorgym #futuremethod #reversebanddeadlift
Hit this reverse band deadlift or "Future Method" for 650 x 1. Shout out @andrewtindal for the set up idea off the pins instead of from the top of the power rack 🎯 The future method is using bands to help you lift a weight you will lift in the future or heavier than you can lift right now. You want to set the bands up so it releases tension before you get to the top. This set up releases tension right around my knees 🎯 With this set up you still have to finish with the full weight. It allows your body to feel the weight that you will eventually lift so it doesn't feel foreign and heavy AF on your CNS when that day comes 🎯 Overloading lifts like this is a great variation to throw in from time to time but be careful using it too frequently #jointherebellion  #red5power  #armorgym  #futuremethod  #reversebanddeadlift 
Wish I could say I was mad... #jointherebellion #red5power #armorgym
Speed bench for 9x3
140# with 70# in chain and 64# in band tension. Followed up with a single at 80% that moved real well 
#jointherebellion #red5power #armorgym #bandedbench
I've always stayed away from a ton of belt squatting bc it put me in a weird position but using this band idea I stole from @andrewtindal made it feel way more comfortable to push. A lot more belt squats to come

#jointherebellion #red5power #armorgym #beltsquat
I've always stayed away from a ton of belt squatting bc it put me in a weird position but using this band idea I stole from @andrewtindal made it feel way more comfortable to push. A lot more belt squats to come #jointherebellion  #red5power  #armorgym  #beltsquat 
Westside so hot right now, Westside. 10 x 2 SSB Box squats w/ 100# of chain and monster-mini bands

Accommodating resistance is the use of variable resistance throughout the ROM. Bands and chains are the most common and a great addition to your training for many reasons

Since some joint angles and velocities can produce lower forces the bands or chains accommodate for that with lower loads at those specific points, like the bottom of the squat

There are other ways to overload a position like rack pulls or pin presses but the unique thing about bands or chains is it allows you to train the specific motor pattern of a full squat, bench or deadlift increasing the intermuscular coordination of these movements. Get strong, use accommodating resistance

#jointherebellion #red5power #armorgym #soWestsiderightnow
Westside so hot right now, Westside. 10 x 2 SSB Box squats w/ 100# of chain and monster-mini bands Accommodating resistance is the use of variable resistance throughout the ROM. Bands and chains are the most common and a great addition to your training for many reasons Since some joint angles and velocities can produce lower forces the bands or chains accommodate for that with lower loads at those specific points, like the bottom of the squat There are other ways to overload a position like rack pulls or pin presses but the unique thing about bands or chains is it allows you to train the specific motor pattern of a full squat, bench or deadlift increasing the intermuscular coordination of these movements. Get strong, use accommodating resistance #jointherebellion  #red5power  #armorgym  #soWestsiderightnow 
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