Name: Playbook - Larry Wheels - W2/D1
Uploaded: 2022-05-27T13:43:03.461Z
Duration: 45 min
Description: W2/D1

Amazing program just getting back into powerlifting after a lower back injury and this workout is slowly and brutally getting me back in to getting those numbers up

Pj Muscle

Micheal King

Freitas

- Low bar squat 
* Use 80-85 % of 1rm , keeping 2-3 reps in reserve
 
*Choose one of the following:
1. High bar pause squat
2. Paused Belt squat 
3. Paused safety bar squat 

Accessories: 
1. Bulgarian split squat or reverse lunge
2.Db RDl or 45 degree back extension
3. Hanging leg raises or Reverse crunch

- Begin with bar positioned at the low end of your upper back 
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach just past parallel and push through your heels to come back up

* 80-85% of 1rm 
2-3  reps in reserve

Low bar squat

1. High bar pause squat
2. Paused Belt squat  (no video)
3. Paused safety bar squat

2-3 reps in reserve with whichever you choose

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Paused High bar squat

- Get into a belt squat machine adjusted to your height 
- Load appropriate weight and perform requires reps
- Lower into the bottom of the squat and pause
- Stand up to full extension

Paused belt squat

- Begin with bar positioned on your upper back, holding the handles forward of your body
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and pause for a 1-2 count, then  push through your heels to come back up

Paused safety bar squat

Choose 1 of the following

1. Bulgarian split squat 
2. Reverse lunge

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge

Accessories (Choose one)

1. Dumbbell RDL
2. 45 degree back extension

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Raise and lower your upper body engaging your lower back and glutes

45 degree back extensions

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Place your hands near your head
- Raise your legs until you reach 90 degrees
- Crunch your knees and elbows towards each other allowing your hips to raise off the ground slightly

Reverse crunches

Accessories  (Choose one)

W2/D1

Great! Definitely a lot different than what I’ve been doing. But it’s really good!

Ethan

Veljko

I was dying. Contemplating life…..In other words killer  workout

Jonathan San Nicolas

W1/D1

Great workout! I really like the bench set up and the exercises

Greatest pump ever. I felt like my muscles are gonna explode. Flawless workout as expected.

Mihajlo

Carl

W1/D2

W1/D3

Felt awesome complete different style of training for me. Feels good to have structure for my workouts again

W2/D1

Community

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