Don't put the bar down. Jumps 3x5. . Thoughts about life, crap, training, and stuff - M. Axle shrugs against bands 1xmax reps. 5 mph (I had to pee, drank too much water before training again). Hurt my progress? I only have 10-pound dumbbells at home, so lately when I can't go to the gym, I've been doing bicep. 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”. It'll put hair on your chest and size on your arms. . He does what he wants. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). Well, Derek. . 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. If you beat me on curls, doesn't really mean a god damn thing. From the man TNF himself. I'll add 5-10lbs each side, resting 1 minute between sets, I might feel a couple reps shy of failure on rep 30 on 45lbs, then fail at rep 20 the next set using 55lbs, then fail at 10 reps using 60lbs; I won't add more. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. Poundstone Curls 138xAxle. Rep Power: 12578. 1 Like. I’m thinking bands/chains may help. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!… About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. However, Joker sets flew up and knees stayed forward. xSwagguh 100-152-175 (5’8) • 2 yr. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. I feel like my triceps are stalling right. 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. Why? Because it's more awesome than doing 300 reps. 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. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 00. I would pick a new program in whole. Top Heavy Hypertrophy A little catch up. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. If you can do 100 rep sets you’re basically doing junk volume. -Even by week 6, I still didn’t know the best way to approach this. 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. Start light. This helps. Everything is allowed dude. 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. I had a question related to straight bar and ez-bar curling, since you've reminded me that I have neglected curls greatly in the last year. Posts: 13,371. Notes: 3:00 between sets of benching, 2:00 between sets of dips. Reply reply. Friday, August 29th, 2014. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Just do 2-3 sets of a curl variant to failure every workout. Preacher Curls, dumbbell incline curls, and dumbbell waiter curls (with elbows pinned to the side) are way, way harder to cheat on than traditional barbell/dumbbell curls. Seated Axle Overhead Press @ 100; 8 @ 85; 12. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. 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 are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. I could probably do more if I had someone to count for me. Power cleans 155x5x5. Once my pee turned brown yesterday, I headed right to the ER. I'm currently just doing a set of poundstone curls 3x a week for elbow health and it makes my arms grow like weeds. Run again. 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. warm up sets bar x 15, 40kg x 12, 50kg x 5. My arms was pumped like no other. Preacher Curls: 4/10/90. I started messing around with Poundstone curls again recently. Do the work and have a good plan—the secrets to building anything in life. The August of Arms 2017 progra. Yikes I can just barely do the 50 chin ups. But I. When doing curls, let your wrist bend back a little (this tip from Arnie himself) 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 difference to my elbows. The cramping/soreness after the first couple of times in particular was incredibly bad. start with both arms at the same time, as. 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. He calls them Poundstone curls. . Poundstone curls 188xAxle. trueBusiness, Economics, and Finance. Repeat this until all 50 reps are done. $60. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. 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. 5. 21s are pretty dumb IMO. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. I set some MASSIVE PRs on the belt squat, hitting 54 reps AFTER my 5x10x405 squat today, which was a 3 rep PR from the previous time, itself a 7 rep PR. I knew I was in trouble Monday. 5lbs per side taken to 103 reps. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Any rep scheme, any way you want. No 1 rep maxes, or even 3 rep maxes. Jamie wants the same weight to be used for the skull crushers and the curls, which makes sense from a superset standpoint, but I have enough toys that I think I can set up a situation where I can still move rapidly. He ended up. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. Pounding out the arms was a great ending. Add a Comment. I’m starting this log to track the process of preparing for my first men’s physique competition. 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. 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. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. Finally starting my own log and I’m starting with Dr. Tricep bar “Poundstone” curls. After 50 my form […] Filed Under: bodybuilding, curls, videos. Use them as high-rep mass builders, like a bodybuilder. I can’t perform as well as I can with a few meals in me, but still feel more. Business, Economics, and Finance. Suspension Trainer Inverted Rotational Row. 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. Question: I would like to incorporate snatch grip high pull and power clean into this routine. Barbell Curls. Reply More posts from r/531Discussion. DB Curls: 4 sets x 10 reps x 45. EZ Bar Curl in strict style. Once I got to 75 I thought there is absolutely NO WAY I'm quitting now I'm this close. 3. Felt much stronger today. Popularized by Derek Poundstone, the 2008 WSM runner-up. While my sisters fiance attempted to persuade anyone within ear shot that his 6 or so beers+ one shot of rum meant he had drank more alcohol than me. 5kg x 20. Reply replyPoundstone curls. Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Instead of multiple sets of lateral raises, I just did one gigantic dropset. I wear a strap. BB curls - 53, 26 + 6. Behind the neck press 3x10/superset with 50 band pull aparts. Day 1 1A. rugby_lifting May 31, 2020, 6:29am 11. Forget tricep extensions. What would be the. Question is - does it matter in which (A or B) I will put them or just whatever I like (like high pull for A and power clean for B for. Dips - AMAPx1. Jim says you can always do more assistance work if you feel like it, and I sure did. I stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. It's not a tiring movement and you can get lots of volume without causing fatigue. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. But I couldn’t get to 100. Kept the assistance pretty light, with only 50 push ups for the push category. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 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. Her floor press is usually something like barx5, 65x4, 70x3, 75x2, 85/90x1 all fast and solid with a pause. The best arm exercises for strength and size gains include a combination of compound and targeted assistance exercises–in addition to incorporating the right amount of reps and sets . It's unbelievable the tension, squeeze and it's easy to progressively overload. I tend to do those on upper body days for. Pete Plan W4 D1. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. Phil Heath’s Arm Blast Routine. Thoughts about life, crap, training, and stuff - Monday EditionAssistance: pulldowns, seated press, face pulls, curls. 9M subscribers in the bodybuilding community. 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. In 30 days I gained exactly a half an inch. 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. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. I’ll run this for a few weeks but wanted peoples thoughts. 370K subscribers in the weightroom community. I switched to an EZ bar overhead tricep extension and incline dumbbell curl to give my tendons a break and avoid tendon overuse. DB Hammer Curl 2x15-20. 5/ Lying Cable Laterals 5 x 20 @ 12. steel_neil October 28, 2019, 1:33am 6. 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. Location: Melbourne, Victoria, Australia. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. Myosin May 28, 2022, 7:02pm 11. I just happened to be searching Google on poundstone curls and found this. Things I Liked: Nothing. For the biceps specifically, I train them once a week on my press day. Notes - No longer will they be known as Poundstone Curls. cgbp for 3-5s@80-85kg without supersetting curls. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. I’ve been working on contracting my lats. Specifically: belt squats and Poundstone curls. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. Felt much stronger today. e. By the way, I tried the poundstone curls for the first time just last week. But I couldn’t get to 100. Specifically: belt squats and Poundstone curls. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. 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 Poundstone curls to save time on curls, etc. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Concentration Curls: 4/10/45. Think of it as. 21s are pretty dumb IMO. Amazing how much of that set was seemingly mental rather than physical - like, as long as I decided to endure the pain I could just. Best. It is ideally run for 2 cycles, which would be 7 weeks total. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. 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. 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. The last few reps, that was as far as I could curl my arms. For anyone who’s ever even had the fainest desire to lift weights, better guns are one of the first things that you hope to attain by defying gravity over and over and over. Pro. Sled push - 10x50 yds, 135 + sled = 222 lbs Time: 11:04. 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. Day 20: Left Calf 14. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. In this case, complete the reps using one of these approaches: Do as many reps as possible. I think poundstone curls and just ultra high rep curls in general are gods gift. After a long absence I decided to start logging my training here again, even if it’s just once a week for my own benefit and for anyone else interested. 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. Deadlifts make everything else harder though. Both give me sharp, intense wrist pain at the top of the movement. CONDITIONING. Three times will be great for younger people, but at your age. I'll be brutally honest, though, I like Paul and Jim's work. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Feet up Bench: Exactly the same progression/rest times as OHP volume work. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. 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. Warm ups Lat. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the biceps (for pulling a 230,000-pound train). 24 votes, 294 comments. I time how long it takes to get the total 100 reps. Poundstone curls will shut that shit down after one set. Poundstone Curls - 20kg x34 So that went well. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. Figured I'd get these while I had the video camera out. Business, Economics, and Finance. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. Mon Bench press DB bench press 5x10 (strength imbalance work) DB rows. Similar approach as SSB squats but slower/more autoregulated. 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. (Or use whatever weight allows you to barely hit 100 reps or close. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. sub is closed for repairs. 23 SPM @ 2:14. I got to 60 reps here and just physically couldnt lift the bar anymore! My elbows felt great after so im going to do these for 4-6 weeks. BB curls - 45# - 1x35, 1x32. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. I love working arms, I just end up hating the workouts after a few weeks. 09-28-2012, 05:13 PM #222. Add a Comment. 11 votes, 26 comments. @jshaving Absolutely an option, and a good use of a degree for sure. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. It's time to push the mindset. I'm doing 30lbs and got 90 reps my second time. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. . 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. 25 inches. If you beat me on curls, doesn't really mean a god damn thing. My son has been working out in the morning with his football team. felt a bit unproductive due to the longer rest times cgbp@70 for 5-8s supersetted with dips, i really felt it in the triceps the next day. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. I had curls during my beefcakes uppers and it was fine but do them after the bbb and shrugs on lower days abs and calves every workout. So on the list of things to introduce at the end of at least one workout a week: strapped shrugs to failure, fat grip Poundstone curls. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. 2. Workout B:I've had a few people ask me how I am going to structure my training for the UPA Meet in detail. RDL 2x 10. Band curls + Close grip chin up flex arm holds/hangs. 5 inches, Right Calf 14. If curls were programmed, I did Poundstone curls. This wasn’t just an axle in a squat rack though. 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. Yikes I can just barely do the 50 chin ups. Another option if he wants to increase volume, poundstone curls. Apparently it only takes one set. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. PaulBeech. . 100RepChallenge. View Profile. The name of this new log is for my new frame of mind. No longer will they be known as Poundstone Curls. 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. Google "poundstone curls. Jamie either has the strongest biceps. Front squat Holds 3 or 4 sets with 225-315 . Reply staypuff626 •. Use a weight you can complete the set with, but which will be a struggle by the end. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Shrugs were done against bands. . 10-05-2012, 09:37 PM. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. They are shaking as I type this. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. . Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. Thoughts about life, crap, training, and stuff - M. How is everyone programming their 100 rep sets. Really liking the seated BB press as assistance for the overhead press. MSKOnlyScans. 26 votes, 36 comments. Bench 3x3 @230lbs. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. News, articles, personal pictures, videos & advice on everything related to…massive arms you'll often hear two opposing arguments coming from guys on two opposite ends of the spectrum first you'll have guys with great arm genetics who love training them they'll tell you you should be doing 5 10 or even 20 different arm exercises in the gym and then you'll have guys with poor arm genetics who swear up and down that. 1 legged work - 100 reps pick one lunges/speed skater/leg ext or leg curl Day 2 press - Bench or Incline - 5,4,3,2,1,1,1 upperback - 100 reps pick one chins/rows/face pulls/rear delts 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 I 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). That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Click here to visit his website. Welcome to my log you magnificent beast! Age: 25 (2 months away from turning 26) Height: 186 cm Current lifts: 3@140kg DL 3@75kg BP 8@90kg Back Squat (6@70kg Front Squat). I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). 802 votes, 71 comments. 100's x 5,5. 2. Last edited by PaulBeech; 10-05-2012 at 09:28 PM. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. Rep PR. Poundstone curls: x129. 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. Throw in makes it seem like a round of Poundstone curls is an afterthought. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. 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. 5/26/21 Press deload workout Axle press: 50x5 80x2x1 100x1 120x1 140x2x0 Overhand pullups: x30-10-30 x11 Dips: x30-10-20 x15 Lateral raises: (dropset) 10x20 5x20 2. With the barbell curls I tend to go high rep as well, ala poundstone curls. Preacher Curls, dumbbell incline curls, and dumbbell waiter curls (with elbows pinned to the side) are way, way harder to cheat on than traditional barbell/dumbbell curls. Bulgarian Split SquatI kept my Poundstone curls on Press day (hitting somewhere in the 220s for reps these days), my Lateral Raise deathset on bench day, a belt squat stripset on squat day, shrugs on deadlift day, etc. I did poundstone curls for the first time on July 17th of this year. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. i’m an 18 year old male 150 pounds 5’6. I'm just not convinced it'll do much for hypertrophy. Glad you asked, I was thinking the same! Amazing effort @jackolee. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. On the bench day, I did incline dumbbell benching, and immediately after the. Poundstone Curl. e. This might be why something as simple as Poundstone curls (as u/MythicalStrength mentions) are so effective: it is a ton of volume. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. Seated Axle Overhead Press @ 100; 8 @ 85; 12. The proof is in the pudding. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!…About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Fat bar. by Derek Poundstone, America ’s. Use Olympic Barbell only for curling 100 Reps. Basically, I pretend to be a bodybuilder. (Or use whatever weight allows you to barely hit 100 reps or close to it. Reverse wrist curls are more for high rep work, not low-rep strength work. Best. For these I'll typically do 4 to 6 sets for each movement. Ab roller 2x1270 poundstone curls 25 band pushdowns total time: ~40 min. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. 5kg (215 lbs). Which seems ridiculously long. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. Similar to the Kroc row, Kelso shrug, etc. Here is something I want to see in the next CrossFit games! Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. Day 1- press BBB beefcake, rows, assistance. Why? Because it's more awesome than doing 300 reps. I paused benches when possible. . Surely the huge amount of time under tension should be. Don't use straps. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 100 rep Poundstone curls are also great for some bicep prehab. (1,3,2. More on Poundstone curls, the origin of my high re. I do 1 set of Poundstone curls a week and go for rep PRs each time. Your posts about Poundstone curls lately have been great. I don't do any direct tricep work, but I do a LOT of pressing and dips in my training, which. 1-Jul 1x 11 Sissy Squats 1x 09. Whatever was going on last week with stopping Prednisone seems to have passed. I stick with the same weight for however long it takes me to get 5 x 14,. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Training - Incline Db Press and Poundstone Curls F. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Grace WOD on the axle @ 95lbs. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. But it just kind of went away after a couple weeks. Take an empty bar (axle works even better) and do 100 curls. I really don't do curls. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. The most popular bodybuilding message boards!12/5/22 Conjugate - ME Lower - W5/D1 CONDITIONING Ladders AMAP in 5 minutes: Burpees x1-5 V-crunch x1-5 2 ladders + round of 2s MAX EFFORT Mat pulls: (6) 45x10 135x5 225x3 275x3 315x3 365x3 415x1 385x3 REPETITION EFFORT Belt squat drop set: 135x24, reps of 110, 85, 60, 35, 0 Band reverse hyper: Double, single, bodyweight Band. Otherwise, that’s it. I’ll give you the plan if you supply the work. Day 3- bench BBB beefcake, rows, assistance. Try this one time, and you will hate Derek Poundstone as much for introducing this maniacal idea to the world. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). After a warm-up I did 3. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge; Training the Curl for Increased Performance and Injury Prevention; Week 12 – Table Top Zottman Curls; Tags: bicep curl, dumbbell curl, standing curl, strict curl. MSKOnlyScans. Going to switch back to bodyweight dips starting next week. 60's x 12,8. He's got pretty big arms too. The physical therapist gave me the all clear for everything except unassisted pull-ups. 4A - Paloff Press - 10,15,15 4B - HLR - 3x10. T3hPwnisher January 15, 2022, 1:48am 2. It also fatigues them a bit. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. Poundstone Curls: 100. I have found that cable curls are the most comfortable exercise I can do where i can work my biceps without my elbow hurting too bad. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright.