Name: Playbook - Russel Orhii - W6/D3
Uploaded: 2024-02-02T18:13:19.855Z
Duration: 45 min
Description: W6/D3

Drained out. One more day of the week, arm day next

David Ray Charles

Back was super tight but I still go through it. Shoulders felt nice too

Neill

Any potential addition to warm up routine ?

Daniel

- Squat 
- Bench 
- Incline DB press 
- T-bar press 
- Cable lateral raises 
- Arnold press 
- Face pull

Barbell Squat 65% of 1rm

Barbell Bench 70% or 1rm

Incline DB Press

Cable Lateral Raises

Arnold Press

Face Pulls

W6/D3

This plan got me swole, I’m running this shit back.

Clark

I'm new to the powerlifting world. This is my 1st program, I didn't know how to warm up, so I kinda of jumped into it. Overall, I like it, very challenging  and much to look forward to

Callum

W1/D1

The deadlift had me in the beginning. everything else was smooth. Great chest pump. It was my first time going to failure on Dips cranked out 20 in a row.

Samuel

W1/D2

I was so focused on the squat that I forgot to warm up for the bench. Great pump in my chest & delts. The supersets took my out. I added in some facepulls at the end of the workout to target my rear delts more. I like to have balanced ya digg

Karlis

Justin Battles

W1/D3

Pump going crazy!! This workout really challenges my Bi's & Tri's

Sorry 😣 I meant to leave 5 stars. Thank you for the fast and effective upper body. 🙌🏻

Dorene Stretar

W1/D4

Getting into the flow of using Low bar in Squatting. It really helps add more weight to your lifts.

Dumbbell RDL wouldn’t load. Otherwise great workout!

Marvell

Kris

W2/D1

I know it was a typo for the latpulldowns. I just did a rep range from 10-15. Rest times were longer on this day. Everyone remember to warm up your lats before this workout

This was a great burn!!! Especially the super set💪🏾

Stan

This workout will cause injurys forsure shoulders have been nonestop hurting on this program

Bryan Mast

W2/D2

It be the supersets that gas me the most.

I can’t feel my shoulders 🥴… what a crazy burn!!! DAMN!

First time feeling cramps in my traps  😂😂

Victor

W2/D3

This arm day was better than last week. More controlled and nice pump

W2/D4

Hammies were tight i couldn't do hamstring curls, my fault for not being consistent in stretching, but I did run a mile before the workout. Overall, I'm just improving my low bar squat.

Love this program frfr. A bit expensive but worth all the little things like timer and logging system. Deff helps keep track and adds to the discipline.

Noel

Orion

W3/D1

Another Day Another Dollar, a solid workout, went check the pump out in the mirror today. Absolutely feeling it, lol

W3/D2

Nastiest pump, so far, chest & shoulders are going crazy!!! I added rear delt flys to balance it out.

Richard Reyes

W3/D3

Today was an off day came in tired but no excuses came in, and I got the work done. #StayHard

Liam

W3/D4

Hard fought battle with squats, but the dawg prevailed!!! #LGH Let's Get Hyped!!! Legs looking right

W4/D1

All went well. Tried doing the superset, and someone took my machine twice when doing the wide grip lat pull down 😂 nobody safe in my gyn.

Jorge Gomez

Deadlift was amazing. 

🅿️R alert !!!

W4/D2

Good pump, this was the quickest i finished the workout. I followed the rest times and didn't record today lol.

W4/D3

Halfway through the program, loving it seems progress in my strength and body. Can't wait to see my future stats max out.  
Follow me on Instagram  Hypemand.anilifts

I hated arm day because I never got pump now I love that shit 🥰

Armando

This was a proper sesh.
I see some growth

W4/D4

W5/D1

I am still experimenting with different grips for deadlifts. Weight is moving easier by the week.

W5/D2

I was surprised my Shoulders were poking throughout my shirt and that was before the shoulder work. Im definitely seeing growth

Wade

Shoulders feel strong. Shoulders feel 🅿️umped

W5/D3

In and out quick workout . I learned what a french curl was today.

W5/D4

Decided to send it and go for triple set of my old 1rm

Nathaniel

The weight is starting to feel comfortable on my back💯 And am hitting depth now 👌🏽🔥

W6/D1

Good dqy, wore some SBD gear and felt invincible

W6/D2

Isaac

Endo pump helped give my the juicy arms today!

W6/D4

W7/D1

Kareem

Deadlifts going strong 2nd time this week

was there supposed to be db rows twice? regardless feeling strong

W7/D2

W7/D3

W7/D4

Surpass limits today New Pr Squat and Bench. Ready for Deadlifts tomorrow.

Okay sh*t. I hit 260kgs although depth wasn't as it should but I hit a PR 

LRTS GOO!!! 
Strength definitely increased

W8/D1

,my hamstring for some reason are done.

But 260kg for 2 Pr all the way

CNS was fried I’m satisfied with my deadlift results. My friend purposefully mis loaded the bar to have 485 and I got it off the floor 😭

W8/D2

W8/D3

And we done !!!!  Let's gooo 
For sure there has been a huge amount of strength gains

W6/D3

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