3. Grace WOD on the axle @ 95lbs. Topics: Build Muscle Home / Workouts / Workout Routines / Poundstone Power: Train Like a Strongman About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. I like doing something like 100 band pull aparts a day everyday. Anything past 20 is almost useless and won't help you too. Cable Row 2x 20. How is everyone programming their 100 rep sets. I usually start with 30-40 reps and pause, holding on to the weight, and then start knocking out sets of 10, pausing for as little time as possible to catch my. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. Paul Carter on Poundstone curls - this dude is a monster, and can even be found on reddit in r/weightroom / Jim Wendler on the 100-Rep Challenge 100RepChallenge. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. Poundstone Curls 100x1 @30lbs. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. . LEGENDARY4259 • 1 yr. subscribers . Article posted today by Eric Bach @bacher says 5 best exercises are: Dips Chin-Ups Squats Romanian Deadlifts (RDL) Dumbbell Bench Press or some variation of the same exercise (like high-bar and low bar squats, for e…3 boxing sessions (running at the start of each session) and 3 lifting sessions per week/8 days. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. Posts: 13,371. I guess he started doing this a couple years ago, once a month. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. What is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. Seated Axle Overhead Press @ 100; 8 @ 85; 12. These days, everyone wants to be a youtube/instagram star, and are more than willing to sell their dignity for a 10% off sponsorship at Big Jim’s wart cream emporium. Nailsea Living June OnlinePull - Curls x 100 SLC - Trunk Raises/Planks x 100 Are there any movements I'm missing, or is there something else I can mix in to get the most out of my squat day?. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. Felt much stronger today. Yeap, my squats suck. But 100 reps just doesn't really win me over. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. Power cleans 155x5x5. 5/ Lying Cable Laterals 5 x 20 @ 12. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. I managed 300 with a Rogue axle resting in the up. weighted pullups +70 5,5,5 . Both give me sharp, intense wrist pain at the top of the movement. He does what he wants. How is everyone programming their 100 rep sets. Gonna use them on all pressing whilst the elbow recovers. . Holding a heavy barbell, shrug and row it up to your belly button. Feels better already. August of Arms: use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!…I topped it off with 227xAxle Poundstone curls, because anything worth curling is worth full body curling. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. In this case, complete the reps using one of these approaches: Do as many reps as possible. 02/07/21 End of Wave 1 Belt is too loose so had to make a new one hole today, when I started training 9 months ago was on the widest hole so very good progress on the weightloss Wave 2/Week 4/Day 1 STRENGTH GIANT SET - Squat Focus (Hypertrophy) Front Squats 60 x 9 80 x 7 100 x 3 Squat Jumps with medball x 3 x 10. Do the work and have a good plan—the secrets to building anything in life. Goal for week 3 is all 5 sets completed in 15mins. Which seems ridiculously long. * Instead of multiple sets of lateral raises, I just did one gigantic dropset. For a bicep curl, you're flexing/tensing your bicep throughout the whole movement, but skullcrushers are a type of extension movement, so when your arm is in flexion, the tricep isn't engaged as much as it is when it is extending, it still may be to a. Today was not bad. Deadlift: 1+ Deadlift 350x10 . Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. Of course, I had tried those as a finisher of a workout. For my shoulders, I scaled up to two dedicated shoulder workouts a week. Apparently it only takes one set. That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. 5 inches, Right Calf 14. I guess he started doing this a couple years ago, once a month. Nowhere to overthink things or wonder what is actually going on. Even after a year of doing weight training under the guidance of a personal trainer, my biceps still don't look defined…I can say Im a back person, it is actually the most fun muscle group to train (for me ofxourse). Keep your eyes out for the first post. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. PM WORKOUT Keg clean 3x150 2x175 1x200 1x225 w/press at top 1x240 w/press at top (5lb PR) 1x225 w/press at top Poundstone. Poundstone Curls - barx120 Flye/Band Extensions Superset - 3 rounds of 30 reps per round Notes - Pec minors are a bit inflammed for some reason so I hit the flyes for some high reps. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. ago. Business, Economics, and Finance. I caught myself thinking “I’ll get in my lateral raises on this day, poundstone curls on this day, shrugs on this day”, and then when I got to “Dealer’s Choice” I said “Oh: I’ll just put them all in on THAT day”. @jshaving Absolutely an option, and a good use of a degree for sure. But I couldn’t get to 100. 9M subscribers in the bodybuilding community. Sometimes I throw in some preacher work as well. Sure a lot of guys lean a little closer to powerlifting ranges most of the time, but then again Poundstone curls are a thing, lol. I'll pick a rep range like 12, start with the lightest weight on the rack, do 12, move up to the next, do 12, repeat until I can't, then work back DOWN and go for 12s again. This. I really don't do curls. He calls them Poundstone curls. Hanging Leg Raises 5x10. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. i’m an 18 year old male 150 pounds 5’6. Another variable is how often you work out. I took to adding a set of Poundstone curls at the end of one of the arm days, just for even more pump, and would throw in band pull aparts and lateral raises where I could find space for it. 26 votes, 36 comments. What does it do? The Bounce Curl Avocado Clump & Define Cream is a versatile, medium moisture, high-end leave-in styling cream with the dual ability to delicately hold and. Business, Economics, and Finance. Then let him make up his mind as to which routine gives better results. I've been trying to get stronger in isolation preacher curl, my max was 20kg/45lb plate per side + z-bar (approx 50kg, I think z-bar was 10kg) for 8 reps, which was a PR 3 months ago and I haven't even been close to. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more on form. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved…The Ninja Foodi XL is the one we got. I'll also do 5x8-12 seated DB hammer curls one other day a week. 5lbs per side taken to 103 reps. com. Training - Incline Db Press and Poundstone Curls F. 23 26 26 comments TheGhostOfBillMarch • 11 yr. A subreddit for general weight training discussion, focused on intermediate…Band Pullaparts 2 x 20. 5/ Lying Cable Laterals 5 x 20 @ 12. So I don’t want to jump the gun—I’m planning to write up a Week 1 summary on Sunday morning, as usual—but my attempts at Poundstone curls and these Widowmaker sets are absolutely reinforcing what I already know: my body is incredibly capable when. I'm doing 30lbs and got 90 reps my second time. Glad you asked, I was thinking the same! Amazing effort @jackolee. Deadlift 5/3/1, Deadlift BBB, face pulls 4x15, calve raises 4x10, lying leg raise 4x15. Go for a high score. I guess he started doing this a couple years ago, once a month. 35lbs x 100 Notes. Grace was brutal. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. Pretty much any time I could make things harder, I would. Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. He ended up. That's it. I almost felt embarassed to pick those weenie dumbbells up, haha! Did 50 reps for the first time, and got 60 on my third attempt. Instead, I’ll have a blog linked directly to the Poundstone Performance website. You look pretty lengthy though so it could be more, it takes a longer while to fill in if you're lengthier. 100 lateral raises every training day in the morning. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. 75 inches. OHP: 5's pro + 60% @ 5 x 10-14. Press question mark to learn the rest of the keyboard shortcutsWhat is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. 1x. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Hack Squats 3x 12. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. Bike 20 mins BSE Flow Cossack Squats ATG Split Squat Standing Twists w PVC pipe Bar Hang Box Jumps Med Ball SlamsPoundstone Curls - 27 @ 20kg Deadlifts moving really well. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Planning on max reps with 300lbs in a month. Three times will be great for younger people, but at your age. Surely the huge amount of time under tension should be. Still feeling a bit rough in the morning from the cold, but it seemed to have cleared up by the evening. I try to set PRs in as many reps as possible without stopping. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. @flappinit Spot on. Jamie either has the strongest biceps. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Kroc and Poundstone would like a. Poundstone curls are a very regular feature in my training, and what I'm currently using, but I also like running the rack with DBs. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. Attempted some Poundstone curls with fat gripz, failed at 40. Jim says you can always do more assistance work if you feel like it, and I sure did. . LEGENDARY4259 • 1 yr. Of course, I had tried those as a finisher of a workout. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Will hopefully get used to that feeling of imminent death and smash that time over the next 6 weeks. I almost felt embarassed to pick those weenie dumbbells up, haha! Did 50 reps for the first time, and got 60 on my third attempt. Training - Incline Db Press and Poundstone Curls F. I was about 175 lbs and I’d say. 1 set a week is all it takes to build bicepsFigured I'd get these while I had the video camera out. And its an entirely different feeling when it comes to those. 5kg x 20. Specifically: belt squats and Poundstone curls. 2. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. But, this was right at the 6k pace from April 1st, so that's encouraging. The sum of all things definetly is heavy on my shoulders. Chins same as OHP day High rep delt and triceps work. I was your typical 37 year old skinny fat dude when I began this process in August 2017. Chest Supported rows 3 x 10 @ 135/ DB Front Raises 3 x 20 @ 10/ Band Tricep PD 2 x 27Poundstone Curls 1 x 102 Bodyweight dips 1 x 30 Conditioning: None Notes: My PR set was not a PR, but it matches a previous PR. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. sub is closed for repairs. $60. Overall happy with the. I don't think it's just "man up and push through it" pain, because it's far. and i’ve been working out for a year and like 3 months but November 2020 i got in a motorcycle crash and lost like all my gains so after that i basically restarted back to where i was when i first started. I’m sure internal investigations would take an interest that’s for sure hahaAbsolutely beneficial. Yesterday was “Arm Day” for me. If you beat me on curls, doesn't really mean a god damn thing. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. Just 1 set of curls a week is all you needPoundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. Poundstone Curls w/fat bar Band pulls, whatever. ago Just do some damn curls for high reps at the end of your workout. ago. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. Axle Clean and Strict Press away 5xAxle 5x136 5x151 5x171 (out of the rack…killed my spirit to do so, but I can FINALLY clean again, and I. I worked deadlifts back in for the first time since I had hurt my arm playing softball. This week our focus is on Shrugs, Curls, and the Leg Press. Squat Day. Fantastic way to accumulate volume. Welcome to Technique Thursday. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. I will be using the strong-15 short cycle with 1 extra week for acclimation because of me taking this week off, and the wisdom toofus surgery. I do very infrequent direct arm work, but I make it meaningful. 5625 inches. Last one was 158 reps with an empty axle. Back Raises 3x15. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. It also really torches the upperback something fierce. Definitely played a major role in improving my deadlift besides the prescribed strength work. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Your posts about Poundstone curls lately have been great. Poundstone Curl x 105 Finger Curls 2 x. Kept the assistance pretty light, with only 50 push ups for the push category. My arms was pumped like no other. 100 rep Poundstone curls are also great for some bicep prehab. By the end of the feeder he was nearing or slightly above 17 inch. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Warm Up - one set of each. 6 minutes, Intense. Chest Supported rows 3 x 10 @ 135/ DB Front Raises 3 x 20 @ 10/ Band Tricep PD 2 x 27 Bilateral hammer curl @ 40; 22, 23. Notes: felt very sore from the get go. 25 votes, 26 comments. 5. Some weeks, I’d do some warm-up sets of rows before hitting warm-ups of bench and dead, some weeks I’d save it to the end, some weeks I did. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. ago. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2 workouts, so it must suck. Just wanna throw in a plug for Poundstone curls. Or high rep band curls, using 3-4 different hand positions or grips to get to 100. Rep PR. If squats were programmed, I did belt squats. It's unbelievable the tension, squeeze and it's easy to progressively overload. Why? Because it's more awesome than doing 300 reps. I started messing around with Poundstone curls again recently. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. Upper: Incline DB Hex press, Barbell bench press, SSB tricep/upper chest extension, Dips, Cable pulldowns, cable rows, SSB upper back row, Single arm ‘DB’ rows with a loaded kettleball handle, Trap Bar rows. This is lifting weights and you are an adultPoundstone Curls - 26 @ 20kg My conditioning for high volume squatting is officially pathetic - will keep the next cycle at 65% for BBB sets and reduce the rest periods. Stick with 10-20 reps to high fatigue or failure. I’ll run this for a few weeks but wanted peoples thoughts. But 100 reps just doesn't really win me over. Squat 3s Week Squat 165lbs x 3, 190lbs x 3, 210lbs x 8 Squat 4 x 5 @ 185 lbs Chins and Dips x 34 Band pull-apart x 50 Gradually inching up the volume on squats and chins/dips. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. Thoughts about life, crap, training, and stuff - M. DB benching on the bench and press days, rows and belt squats on the squat days, a full on “back day” for the deadlift day, Poundstone curls on bench day, etc etc. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without. xSwagguh 100-152-175 (5’8) • 2 yr. Tabata prisoner squats w/pushups during 10s rest. Throw in makes it seem like a round of Poundstone curls is an afterthought. 21s are pretty dumb IMO. More on that later. For the biceps specifically, I train them once a week on my press day. Had to zombify a few reps to alleviate the cramping. ham curls . Weekly total: 8,500 meters. Not supplemental or real accessories, still feeling terrible and. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Poundstone curls 188xAxle. 25 inches. But I used a pair of 25lb dumbbells. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Bench Day: Bench: Top set 3 x 5. ago. Breathing squats 1x20/pull overs 1x20. Google "poundstone curls. But it just kind of went away after a couple weeks. Nothing but brute force and stupidity. Rocking my Deep Water shirt and the Mrs hits me with “You are looking big”. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. In addition I felt that some of his ideas on arms just didn't work for me [ultra high reps, high sets low intensity ex: poundstone curls] However, I think Paul has a great training philosophy and has really helped me figure out what has worked for me and what hasn't. 09-28-2012, 05:13 PM #222. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. It's been a trend for a while for people to avoid doing direct arm work, like they're too cool to be doing meme curls. Repeat for a month, if its not working then one of the 'more's mentioned earlier are not enough; eat more food and curl more weights with more back exercises. Day 3 -. But didn’t know if that’s enough volume overall. (Or use whatever weight allows you to barely hit 100 reps or close. It's like saying that you tried so-n-so's bench routine and your. Day 2- squats 1x20, dips, chins, assistance. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. From the man TNF himself. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. Thanks. Band pull aparts 3x15 2. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and. I then proceeded to drink a half a bottles worth of rum with any mixer I could find. The high rep stuff is mostly. 5kg (215 lbs). I think this will be solid. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. Figured I'd get these while I had the video camera out. What is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. Thurs OHP OHP 5x10 Chin ups. I'll pick a rep range like 12, start with the lightest weight on the rack, do 12, move up to the next, do 12, repeat until I can't, then work back DOWN and go for 12s again. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. I have swapped all my bicep and triceps work for 1 100 rep set of curls a week and 1 100 rep set of triceps a week (floor extensions). Pullups 3x7,7,5. Poundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. 9M subscribers in the bodybuilding community. Otherwise, that’s it. Because of my day off/short workout on wednesday, I mashed up my 5/3/1 day for front squats and my bench day together. Reply Spartacus1087 • Additional comment actions. 1-Jul 1x 11 Sissy Squats 1x 09. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. cgbp for 3-5s@80-85kg without supersetting curls. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. If you check out his website he seems to know a lot about weight training. Poundstone Curls - bar x 115 PR Tricep Band Pushdown Facedown on Bench Extension Thingee - 3 sets Notes - Got my bands from elitefts so I'm playing with it. Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. Why? Because it's more awesome than doing 300 reps. It'll put hair on your chest and size on your arms. Similar approach as SSB squats but slower/more autoregulated. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Going to switch back to bodyweight dips starting next week. Bixeps onthe other hand are boring af, even with the pump. Poundstone Curl. My son has been working out in the morning with his football team. Rep Power: 12578. That one that didn’t work was the Ninja SP101 Air Fry. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. Usually just giant set them with the press and rows, but sometimes will do poundstone curls at the end if. Upper: Incline DB Hex press, Barbell bench press, SSB tricep/upper chest extension, Dips, Cable pulldowns, cable rows, SSB upper back row, Single arm ‘DB’ rows with a loaded kettleball handle, Trap Bar rows. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Low volume as in not enough sets, and also often not enough variation in reps. Your Cart. I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Side Bends 3 x 25 Back Raises 3 x 25 Hip abduction 3 x 20 Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. 60-75 seconds between sets. I tend to do those on upper body days for. There is a smaller version of the straight bar, but it still comes in at 35 pounds. Can’t get frustrated with my body. I’ve been working on contracting my lats. However, Joker sets flew up and knees stayed forward. Podcast Q&A for this. Pretty much any time I could make things harder, I would. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Myosin May 28, 2022, 7:02pm 11. (1,3,2. Paul Carter on Poundstone curls - this dude is a monster, and can even be found on reddit in r/weightroom/ Jim Wendler on the 100-Rep Challenge. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. Post your questions here related to your diet and nutrition or your training routine and exercises. Of course, I had tried those as a finisher of a workout. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 2. I guess he started doing this a couple years ago, once a month. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. 5 inch arms. Got 1:38 in the re-test. I’m thinking of adding poundstone curls on squat days and direct tricep work or another curl on deadlift days, is this allowed as my upper bench day already has direct back work accessories. I’ve given in lately to eating a ton of food and. Some weeks, I’d do some warm-up sets of rows before hitting warm-ups of bench and dead, some weeks I’d save it to the end, some weeks I did Poundstone curls to save time on curls, etc. wrist curls, reverse wrist curls) are just used to target certain muscles of the forearm that may be engaged to a lesser extent in grip work/other forearm exercises. Don't put the bar down. Poundstone Curls - barx120 Flye/Band Extensions Superset - 3 rounds of 30 reps per round Notes - Pec minors are a bit inflammed for some reason so I hit the flyes for some high reps. BB curls - 45# - 1x35, 1x32. I time how long it takes to get the total 100 reps. @AnthonyP I use a CAP Barbell vest. He's doing well with his recomp at the moment and I check his Instagram daily. Still, added 2 reps from last time but I definitely had to swing some reps to get there. I also gather… great details nice Weight Difference. 5 months is more than enough time on Beefcake. Pro. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. Giant set: 4x10@50 lunges, 4x15@135 calf raises, 4x10@80 bicep curls Didn’t quite have the juice for the 10 reps on the AMRAP set but I’m happy with 3 for 4 PRs this week. Didn’t get in till late, think I’m tryin to come down with somethin. To that end, I termed one of my arm days as a Hyper Rep day in which I would do Poundstone curls followed by fuckin' endless amounts of tricep pushdowns. Another option if he wants to increase volume, poundstone curls. He's an advanced lifter and was stuck at 16. 00. MSKOnlyScans. The cramping/soreness after the first couple of times in particular was incredibly bad. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. No need to go mental masturbation on this. So run 5/3/1 M/T/Th/F or rotating the 4 days over M/W/F with Saturday/Sunday to just do arms or whatever you feel is lagging. 40 votes, 105 comments. Edit: Here is MythicalStrength doing a set of Poundstone curls. 100 reps here just with the. I do a rope. The physical therapist gave me the all clear for everything except unassisted pull-ups. Add a Comment. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. Push Press 175 3,3,3 . Axle shrugs against bands 1xmax reps. 2. This wasn’t just an axle in a squat rack though. Shrugs were done against bands. Dumbbells do take up space, though, as you need a lot of them. 2. My arms was pumped like no other. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. 3-Jul BB Incline BP 2x 10. Once my pee turned brown yesterday, I headed right to the ER. First week was with 25 pound dumbells. 1 Like. 48 votes, 85 comments. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. It tasted really good! Definitely a lot like Gatorade. It's the end of my planned training for the year, and it felt there, so I went for it and ended up with an all-time press PB and tied an all time deadlift PB. However, about 2 years ago, I made. triceps/biceps - pushdowns/db skulls/overhead triceps, etc db curls/cable curls/poundstone curls - 100 reps Day 3 squats-light 2x3 using strong-15 back offs deads - 5,4,3,2,1,1,1 or 25/45 doubles method to a top crisp double upperback - 100 reps pick one shrugs/rows/pulldowns Day 4I do Poundstone Curls too (how Paul got a 160 is beyond me, I got 70 in a row last week and it made me shake all over).