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I've talked a LOT about the benefits of #bandedbackextensions since 2018...like...to the point that the exercise would probably get a restraining order in me I'd it could! But not only does it help with building a strong #squat and #deadlift. It also loosens the #lowerback, which is oh so important when you #benchpress . Why? Because if you're like me, your lower back gets nice and tight when benching and that hurts! Believe me!! Here's 40lbs plus resistance for 10. @strongandshapely_gym #unitedinstrength #onlinestrengthcoach #igfitness #powerbodybuilding #powerlifting #igpowerlifting #bodybuilding #posteriorchain #tightlowerback #strong #lowerbackexercises #prehab #isolationexercises #legionathletics #teamlegion #legionpulse #nasm #nasmcpt #nasmcertified #strengtg #strongandshapelygym #beginnersstrengthcoach #intermediatestrengthcoach #fullbodystrength #fullbodytraining (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B7ZJfAND6b2/?igshid=78zxvbua3ivd

Man, this is becoming as brutal and as arduous as I've read about. But I'm finished with Month 2 of Reg Park's 5x5 as of last night; and I remain committed to tackling month 3 starting tomorrow! Notes: as of last night I finally had to bring back the #foreverbelt as my #core isn't necessary accustomed to handling certain numbers right now. I discovered that placing my heels on two 25lb plates helps boost my #legdrive on the bench. Also, I had to up my #legionpulse intake back to two scoops at 700mgs because this is a lot of work! Numbers: #bandedbackextensions 47.5x2x10, #squat 270x3x5, #benchpress 137.5x3x5, #deadlift 320x3x5. #unitedinstrength #regpark #regpark5x5 #igbodybuilding #bodybuilding #oldschoolbododybuilding #strength #strong #strongandshapelygym #onlinestrengthcoach #beginnersstrengthcoach #rebuild #otomix #reebok #flannelsandbarbells #posteriorchain (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B4XKn7vD33M/?igshid=zndja8xbt058

Rare #rebuild update. As of last night I'm done with Month 2 of Reg Park's 5x5 Phase 1. This shit is brutal and I even had to bring the caffeine dosage back to 2 scoops at 700mg. Current numbers: #bandedbackextensions 47.5x2x10, #squat 270x3x5, #benchpress 137.5x3x5, #deadlift 320x3x5. Yeah I know my back is a tad rounded on the deadlift. I blame being stuck with the shitty bar with no whip to it, which also caused a bit of pain in the lower back. #confessionsofanangrymetalhead #metalhead #metalheadlifters #metalheadmusclehead #regpark #regpark5x5training #oldschoolbodybuilding #bodybuilding #igbodybuilding #extrememetal #heavymetalpersonatrainer #selfabuse #selftorture #ihatemyself #ihateyou #liftwithhatred #liftwithrage #yourmothersucksdicksinhell #strongandshapelygym (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B4XJHeFJQSw/?igshid=k6eju968wxl0

Hello! Here's a tip for you long limbed lifters. As distance and #rangeofmotion are not our buddies, you might have to make a tweak in your #deadlift stance in order to better activate your #hamstrings and especially your #glutes. All you have to do is simply turn your feet as outward as you can, much like a rabbit, and you should feel the difference instantaneously. Think of the hamstrings alone like cables on a pulley apparatus: if there's too much slack the cables cannot adequately perform their role in an effective manner. I also incorporate this technique into the way I perform #bandedbackextensions as well as into my #benchpresssetup. This is a technique I learned from @untamedstrength and @phdeadlift. Give it a try today and tell me if it works for you! #unitedinstrength #igfitness #fitness #fitfam #beginnersstrengthcoach #lankyoroblems #longlimbs #talllifter #ralllifters #lankylifters #alanthrall #benpollack #phdeadlift #untamedstrength #nasm #nasmfitness #otomix #bodybuilding #powerbodybuilding #powerlifting #onlinestrengthcoach (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B3ouaThD1Jf/?igshid=1hnm297wkn4dk

Now that I'm back to my old Sunday/Tuesday/Thursday schedule, I'll probably post my weekly updates every Sunday, as it's too crowded on Tuesday and Thursday nights. So to start off this week of Reg Park's 5x5 routine, I've moved up as follows: #bandedbackextensions 27.5x3x10, #squat 195x3x5, #benchpress 117.5x3x5, #deadlift 245x3x5. I intentionally decreased my incremental increases on the bench from 5 to 2.5lbs to keep the progression linear and to fix my technique. Also, I made a few tweaks to all these lifts and I will share them with you all in a future post. Also, I began taking #legionpulse again because my focus has been off lately, causing these workouts to take longer than they should. #unitedinstrength #igfitness #regpark #oldschoolbododybuilding #regpark5x5 #strength #fullbodystrength #bodybuilding #Strong #fullbodytraining #nasm #strongandshapelygym #nasmcpt #nasmcertified #beginnersstrengthcoach #beginnerstrengthtraining (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B3Sc-TZDyQi/?igshid=f7bn81ux8v15

Well today marks two things. Number 1 being the end of Month 1 of Reg Park's 5x5 routine. Number 2...the flannel is back!! So with this all I can say is that this routine so far is basic...but brutal. I'm looking forward to the next two months. I think it's safe say that performing #glutebridges at home has been worth it. I can absolutely see the carry over to the #benchpress, as I'm able to raise my hips higher as I arch, and #gluteactivation is almost instant now. Otherwise, my #bandedbackextensions are back to 17.5lbs, my #squat is at 155, bench at 100 and #deadlift at 205. More to come soon! #unitedinstrength #igfitness #fitness #fitfam #igbodybuilding #bodybuilding #regpark #oldschoolbododybuilding #regpark5x5 #strength #Strong #nasm #nasmcpt #strongandshapelygym #onlinestrengthcoach #beginnerstrengthtraining #beginnerstrengthcoach #intermediatestrengthtraining (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B27TPB7Db68/?igshid=6f6rd1lvmdsg

Reg Park's 5x5 Phase 1, Month 1: Done. My #bandedbackextensions are back at 17.5lbs, #squat at 155, #benchpress at 100, and #deadlift at 205. Looks like those #assgains will be back before I know it! I made it clear before, I'm not letting a tragedy fuck things up for me. Kiss my ass. #confessionsofanangrymetalhead #metalhead #metalheadlifters #regpark5x5training #regpark #regpark5x5 #flannelistheshit #squatsandflannel #heavymetalpersonatrainer #metalheadmusclehead #kissmyass #ihateyou #yourmothersucksdicksinhell #liftwithhatred #liftwithrage #strongandshapelygym #oldschoolbodybuilding (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B27MAUApG-r/?igshid=1sudhpqh236o5

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