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Larry Wheels Program Pdf. HOME Larry Wheels went from living in an extreme poverty as a child to becoming one of the strongest power lifters in the world. Growing up in poor neighborhoods of Bronx, New York, Larry’s childhood goal was to become stronger and bigger so nobody would bully him. In order to achieve his goal, Larry began doing push-ups, pull-ups, and sit-ups every single day. With the help of his mother, he later built himself a basic weight set consisting of two 40-lbs concrete blocks and a broomstick. READ MORE A powerlifting program is designed to improve an athlete's one rep max in the squat, bench press, and deadlift. The mark of a successful routine is an improvement in the athlete's powerlifting total. Whether you're looking for a beginner program, intermediate program, or a peaking program, you'll find a great powerlifting routine to get stronger. All spreadsheets are mobile friendly and powered by Google Sheets (better than PDF) - and no website has more free programs than Lift Vault! Want more? Search the Lift Vault Program Library! Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more). The latest programs are also available below. Related: Powerbuilding Programs, Bodybuilding Programs, Strength Training Programs, Hypertrophy Programs This is a linear progression strength program from Brian Alsruhe. It is the “next level” continuation of the linear progression programming video that he originally published in 2016 (video below). [Read more…] This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…] This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…] This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…] This is a 6 week beginner powerlifting peaking block from Squats & Science. This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…] This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…] This program is an 8 week intermediate level strength block from the smart folks at Squats & Science. It’s a 4 day per week training program that calls for squatting, benching, and deadlifting twice per week (counting near variations). [Read more…] Why did the Chinese Dynasty value THIS ingredient so highly? And what did Western science learn when they finally unlocked the secret? The answer to both these questions can help you MELT AWAY FAT in 2019! Larry Wheels went from living in an extreme poverty as a child to becoming one of the strongest powerlifters in the world. Growing up in poor neighborhoods of Bronx, New York, Larry’s childhood goal was to become stronger and bigger so nobody would bully him. In order to achieve his goal, Larry began doing push-ups, pull-ups, and sit-ups every single day. With the help of his mother, he later built himself a basic weight set consisting of two 40-lbs concrete blocks and a broomstick. With this weight set, he was able to do more complex exercises, such as biceps curls and military press. Allowing him to grow his physique further. Several years later, Larry began working at his first job, which enabled him to afford a gym hip. Training in a whole new environment full of weightlifting equipment, Larry began witnessing tremendous progress on his physique. After years of lifting weights, Larry took everything a step further to become a professional powerlifter. By 2017, he set two world records in the sport, becoming an inspiration for people along the way. Athlete Statistics Full Name: Larry WilliamsWeightHeightAgeDate of Birth245 - 255lbs (111.1 - 115.7kg)6'1" (185.5cm)24December 3, 1994NationalityProfessionAliasAmericanProfessional PowerlifterLarry WheelsEra2010Weight245 - 255lbs (111.1 - 115.7kg)Height6'1" (185.5cm)Age24Date of BirthDecember 3, 1994NationalityAmericanProfessionProfessional PowerlifterAliasLarry WheelsEra2010 Accomplishments Powerlifting Records Raw 2,275lbs total (810 lbs squat, 610 lbs bench press, 855 lbs deadlift) at 275 lbs of body weight Biography Larry’s Difficult Upbringing Larry Wheels grew up in Bronx, New York. While today, he lives a life full of success and recognition, his childhood was completely different. Larry grew up in poor neighborhoods of New York, spent time in foster homes, and became familiar with hunger and poverty from an early age. On top of everything, Larry often had to face dangerous situations as a child, walking through the dark alleys and neighborhoods on his way to school. His initial motivation for strength training was that of safety. Larry wanted to look bigger and stronger so nobody would come near him. Humble Beginnings in Weightlifting As he had no money, Larry worked with what he had to become stronger. He would do hundreds of sit-ups, push-ups, and pull-ups every single day. He even did arm wrestling competitions with his mother at times, driving home his determination to become bigger and stronger. Noticing the motivation within him, Larry’s mother helped him build his own weight set. It consisted of two blocks of concrete and an old broomstick. As Larry re, it wasn’t anything glamorous, but it fulfilled its purpose – he slowly became bigger, and stronger. However, Larry had one problem, he had no knowledge of correct weight training whatsoever, which made his physical progress extremely slow. He recalls;“Because cinder blocks were so heavy, I’d have to swing the weight up. It wasn’t pretty, but I did manage to do three sets of curls and military presses.” Further Progress in the Gym Coming into his late teens, Larry realized that if he wanted to continue progressing in his strength and size, he would need to a gym. But in order to do so, Larry first had to find himself a job to pay for a gym hip. Eventually, Larry achieved what he wanted – he began working at the job, subsequently paying for his first gym hip. After he started training in the gym, Larry’s progress increased dramatically. His physique began looking stronger and bigger, and Larry became more confident in himself than ever. After six months of lifting weights, Larry lost interest in bodybuilding and decided to train for strength instead. Having no father or coach to teach him, Larry began tailoring his own strength training program – he became a self-made athlete. Turning to Powerlifting Competitions After years of pushing himself against the ‘iron,’ Larry decided he would become a competitive powerlifter. Before long, Larry found out about a nearby weightlifting competition and decided to attend it. Ever since then, he’s never looked back. Fulfilling His Ambitions Throughout the years of competing in powerlifting shows, Larry built a solid reputation around his name. He not only achieved his ambitions of becoming bigger and stronger, he also built a career around his ion for powerlifting. By 2017, Larry Wheels became a name every professional powerlifter recognized. On his way to the top, Larry had set two world records, totaling 2,275lbs in raw lifts (squat, bench press, and deadlift). Training The Importance of Rest When Larry first started training in the gym, he believed that the more he trained, the better. He’d work out with weights six times per week, barely taking any rest from his training sessions. While this worked for Larry initially, he eventually stopped progressing in his physique. He said; “At a certain point, I couldn’t make any more gains, I couldn’t get heavier than 190-lbs.” It was only after he reduced his workout frequency, when Larry once again began progressing in his strength and size. Nowadays, Larry trains in the gym three times per week. He’s found this to be the most optimal frequency, as it allows him to fully recover between his extremely exhausting powerlifting sessions. Editor’s Tip Inspired to reach your true potential like Larry? Read our comprehensive guide on how testosterone booster supplements can really up your game! Larry Wheels Powerlifting Workout Routine Before beginning his actual workout, Larry will first warm-up his ts and muscles. He’ll do exercises such as hip circle and leg swings which help get blood to his muscles and prevent possible injuries. His working sets are all about strength – he trains with a low number of reps, focusing on lifting as heavy as possible. Here’s how it looks; Monday Hip Circle, 2 warm-up sets of 20 seconds per leg Leg Swing, 2 warm-up sets of 20 seconds per leg Deadlift, Warm up to 80% 1RM, 5 working sets of 5 reps Bent-Over Barbell Row, 3 sets of 10 reps with 65% 1RM Bench Press, Warm up to 75% 1RM, 5 working sets of 5 reps Floor Press, 5 sets of 3 reps with 85% 1RM Cable PushDown, 8 sets of 10 reps Wednesday Hip Circle, 2 warm-up sets of 20 seconds per leg Leg Swing, 2 warm-up sets of 20 seconds per leg Squat, Warm up to 90% 1RM, 4 working sets of 3 reps Leg Press, 5 sets of 8 reps with 70% 1RM Friday Hip Circle, 2 warm-up sets of 20 seconds per leg Leg Swing, 2 warm-up sets of 20 seconds per leg Squat, Warm up to 90% 1RM, 4 working sets of 3 reps Bench Press, Warm up to 75% 1RM, 5 working sets of 5 reps Floor Press, 4 sets of 3 reps with 85% 1RM Cable Push-Down, 8 sets of 10 reps Nutrition Differences in Diet Larry’s diet when gaining size is based on a high-calorie intake. He consumes around 5500 calories and over 400 grams of fat throughout this period. His staple foods for ‘bulking’ include beef, rice, and avocados. On the other hand, when ‘cutting’ down for a show, Larry greatly reduces his calorie intake. During this phase, he’ll consume 4400 calories, and only around 90 grams of fat. His staple foods for ‘cutting’ include salmon, chicken, sweet potatoes, and rice. Idols and Influences For the better part of his life, Larry Wheels had to be his own greatest influence. Ultimately, it was Larry’s determination and willpower that allowed him to push through the adversities, and to eventually become one of the biggest names in the powerlifting industry. What we can learn from Larry Wheels Larry Wheels grew up in extremely difficult circumstances. As a child, he faced extreme poverty, hunger, and danger of living in neighborhoods filled with gangs. Larry’s only wish was to become bigger and stronger so nobody would bully him. After years of battling through life’s challenges, Larry accomplished his goals, and much more. He became a successful powerlifter, setting two world records on his way to the top. 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