Name: Playbook - Larry Wheels - W2/D3
Uploaded: 2022-05-27T13:46:47.291Z
Duration: 45 min
Description: W2/D3

Pumped, got me at the hamstring part 😅

Micheal King

- Competition stance deadlift
* Use 75-82.5% of 1rm , keeping 2-3 reps in reserve

-Deficit convențional deadlift 

Accessories: 
1. Seated leg curl or band leg curl 
2. Leg press or leg press against bands
3. Db rear delt fly or Band pull aparts

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

* 2-3 reps in reserve at 75- 82.5% of 1rm

Competition deadlift

- Stand on a elevated surface with the bar not elevated
- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

* 2-3 reps in reserve

Deficit deadlift

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Wrap a band around a stationary object and then around you rankles
- Perform banded hamstring curls

Band leg curl

Accessories (Choose one)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

-Attach bands to a leg press so that as you press it away from you it adds tension to the bands as you press

Banded leg press

- Stand hinged at the waist with a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position"

Dumbbell rear delt fly

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band pull aparts

W2/D3

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

Steven Chang

W1/D4

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

Freitas

W2/D1

Mr Parker

W2/D2

BigTee

W2/D4

Kasey

W3/D1

W3/D2

W3/D3

W3/D4

I feel stronger 
I went from 5 to 10reps wkth 205lb 💪🏽 🙏🏽

Luis Alejandro

W4/D1

275lbs for 8! program definitely did sum to me

W4/D2

W4/D3

W4/D4

W5/D1

W5/D2

W5/D3

Shoulders hurts a little bit doing the dumbbell tricep extension but feel great 💪

W5/D4

Great session, enjoyed the squat program 💪

W6/D1

W6/D2

W6/D3

W6/D4

Cody Salazar

W7/D1

W7/D2

W7/D3

Honestly i have a triceps injury due to some heavy workout session, Larry routine doesn't need to much weight, if u do the exercises well with limited rest time you are definitely going to get the pump, i have improved a lot in strength, recently hit PR of 220kg in deadlift. Feels great 💪

W2/D3

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