Name: Playbook - Larry Wheels - W4/D1
Uploaded: 2022-05-25T13:42:53.776Z
Duration: 45 min
Description: W4/D1

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

Luis Alejandro

Micheal King

BigTee

Freitas

- Competition squat 
Establish a new 5RM or perform 85-90% for as many rep as possible with zero rep in tank but no misses 
Work up to 80-85% for a single for last warm up

 
*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 on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach below parallel with your hip crease below your knees and push through your heels to come back up

*Establish a new 5RM or perform 85-90% for as many rep as possible with zero rep in tank but no misses 
Work up to 80-85% for a single for last warm up

Competition squat

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

3-4 reps in reserve with whichever you choose on each set

- 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)

W4/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

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

W2/D1

Mr Parker

W2/D2

Pumped, got me at the hamstring part 😅

W2/D3

W2/D4

Kasey

W3/D1

W3/D2

W3/D3

W3/D4

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 💪

W4/D1

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