Poundstone Curls w/fat bar Band pulls, whatever. Poundstone Curls same as deadlift day. Band Pullaparts 2 x 20 Tibia Raises 2 x 25 Hamstring Curls 2 x 17 Front Squats 3 x 4 @ 250 Used a squat bar. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). PaulBeech. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. Poundstone Curls: 60. Forget tricep extensions. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. POST WORKOUT SHAKE CONDITIONING. (Or use whatever weight allows you to barely hit 100 reps or close. Thoughts about life, crap, training, and stuff - M. Reply reply. He ended up. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. Figured I'd get these while I had the video camera out. 21s are pretty dumb IMO. 3x12-15, if you have energy, last set is 1-2 drops. ago Just do some damn curls for high reps at the end of your workout. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. 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. 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. Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. Top strength still crummy, but rep strength high. Wanted to quit almost right away. Take a picture of him with you, wait a year, take another picture, and compare. It'll put hair on your chest and size on your arms. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. Solid workout. 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. Poundstone curls (1 rep more than previous workout each time) DAY B. Even by week 6, I still didn’t know the best way to approach this. t0rment. Poundstone curls and high volume lat pulldowns have done more for those two things for me in the past three months than my compound focused lifting did in two years. That set was Sunday night. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. Poundstone Curls. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. total of 3 rounds 1st round with plate and a quarter and last 2 with just a plateThe 2021 version of August of Arms is going to be completely INSANE! It’s gonna be the best time you’ve had training all year long, and the 31 Most INTENSE Days of Your LIFE!Wrist curls/reverse wrist curls are just fine as long as you don't go for low-rep high-weight sets. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. Then let him make up his mind as to which routine gives better results. 9K subscribers Subscribe 142 42K views 10 years ago 40 lb axle bar for ~350 reps. That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. Poundstone Curls? I've seen Poundstone curls mentioned a few times both here, and on various forums; I'm just curious as to what fittit thinks of these. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. I guess he started doing this a couple years ago, once a month. They are a tough set to curl, and I’m stoked to start off. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Poundstone Curls Day 3: Squats - 5's Pro + 5x10 at FSL Percentages Overhead Press - 5's Pro + 5x10 at FSL Percentages Close Grip Bench - Close Grip Bench - 5x10 at 70% Dimel Deadlifts - 35% of Deadlift 1RM in week 1, 40% in week 2, and 30% in week 3 Body Rows Reply masterchef81. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. Day 1 1A. I like doing something like 100 band pull aparts a day everyday. Definitely played a major role in improving my deadlift besides the prescribed strength work. Jan 17th, 4PM GMT+8. Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. No longer will they be known as Poundstone Curls. Breathing squats 1x20/pull overs 1x20. By the end of the feeder he was nearing or slightly above 17 inch. Specifically: belt squats and Poundstone curls. I did poundstone curls for the first time on July 17th of this year. 25 inches. PaulBeech. After Poundstone Curls, my biceps are. I think this will be solid. I do a daily set of 25 with a band for the sake of health, which is a habit I picked up after I tore my left bicep, but when I’m actually “training curls”, it’s Poundstone curls with an axle, and the goal is effort. Do This Instead. Yikes I can just barely do the 50 chin ups. 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. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. 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. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. Hammer Curls x. Jim says you can always do more assistance work if you feel like it, and I sure did. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Carter Curls - bar x 200. Reply replyPoundstone curls. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. ReplyJayzus wept. 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. Fantastic way to accumulate volume. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Pro. Things I Liked: Nothing. 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. Attempted some Poundstone curls with fat gripz, failed at 40. Jamie either has the strongest biceps. I started messing around with Poundstone curls again recently. These are referred to as Poundstone curls and are a great pump exercise. 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. I used to train like this all the time and I honestly missed it: really felt on my game. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. Biceps were cramping, high volume picking day at work 1,100 or so 10-25lb boxes. I guess he started doing this a couple years ago, once a month. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. Shrugs were done against bands. Business, Economics, and Finance. . Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Just do 2-3 sets of a curl variant to failure every workout. Warm ups Lat. RDL 2x 10. 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. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition…OHP 3s Week OHP 100lbs x3, 115lbsx3, 130lbsx10 OHP 115lbs @ 5x5 Supersetted DB Rows 94. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 48 votes, 85 comments. 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. Heavy but manageable. 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. This is Derek Poundstone . He's been using a 40-lb axle lately though because of the added forearm difficulty. It also fatigues them a bit. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. 4A - Paloff Press - 10,15,15 4B - HLR - 3x10. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. 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. Nice way for him to tell Paul Carter (from Lift-Run-Bang) to keep trying :) (The backstory is that Carter did 200 reps after a lot of training and wanted to start calling them Carter Curls instead - guess Poundstone objected :) )Poundstone does high rep curls for every arm workout. Cable Row 2x 20. View Profile. 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. Seated Axle Overhead Press @ 100; 8 @ 85; 12. You just need to hit them hard, put on weight, and be patient. Cardio:57 minutes if cardio at a 15% incline going 2. Alright so a little info. Just 1 set of curls a week is all you need DEREK POUNDSTONE is a two-time Arnold Strongman Classic champion and the host of Poundstone Power Radio, which airs live on Sirius and on XM channel. 5/ Lying Cable Laterals 5 x 20 @ 12. 100 reps here just with the. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. I do 1 set of Poundstone curls a week and go for rep PRs each time. e. Squat: 3+ Squat 345 8 . T3hPwnisher January 15, 2022, 1:48am 2. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. Still feeling a bit rough in the morning from the cold, but it seemed to have cleared up by the evening. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. Any rep scheme, any way you want. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. 4. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. A subreddit for general weight training discussion, focused on intermediate…Band Pullaparts 2 x 20. DB poundstone curls - 75 @ 3s. 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. Hustle & Hold. Both give me sharp, intense wrist pain at the top of the movement. steel_neil October 28, 2019, 1:33am 6. 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. Incline DB bench 3x12/superset with 2x15 weighted chins. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8And what is a 'Poundstone' curl? 10-18-2012, 08:18 PM #62. Poundstone curls 188xAxle. To make it really challenging, rest in the down position, not up. He's doing well with his recomp at the moment and I check his Instagram daily. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. 62 votes, 110 comments. 100 lateral raises every training day in the morning. You have seen Derek Poundstone’s dumbbell pressing strength. 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. Feel free to check YouTube for poundstone curls and follow the advice of Derek Poundstone regarding this subject, as he is the person who coined the method. Do the work and have a good plan—the secrets to building anything in life. 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. 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. Offset Grip: This is the first specialized grip. Forget curls. 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. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. During Famine, I’d throw in ALL that extra stuff I was doing before: Poundstone curls, lateral raise deathsets, belt squats, Kroc Rows, mat pull ROM progression, etc. 5x20 Hands x20 SUPER SETS (curls - band) Football bar hammer curls: (empty bar - 25lb) x34 - wide grip x33 - mid grip x33 - close grip Band pull aparts: x34 x33 x33 Do you. I recommend activewear shirts made of primarily spandex. One set of poundstcne curls a *week* will be enough to make your elbows thank you. Top Heavy Hypertrophy A little catch up. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). I knew I was in trouble Monday. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. I'm doing 30lbs and got 90 reps my second time. Dips @ BW; 21 @ -40; 14. Your Cart. Tabata prisoner squats w/pushups during 10s rest. xSwagguh 100-152-175 (5’8) • 2 yr. Run again. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. If you can do 100 rep sets you’re basically doing junk volume. ago. The physical therapist gave me the all clear for everything except unassisted pull-ups. . That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. * Instead of 5x10 curls, I’d do 1 set of Poundstone curls. . 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. That's it. Stick with 10-20 reps to high fatigue or failure. Feet up Bench: Exactly the same progression/rest times as OHP volume work. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. Instead of multiple sets of lateral raises, I just did one gigantic dropset. And its an entirely different feeling when it comes to those. Try “Poundstone curls”. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. OHP: 5's pro + 60% @ 5 x 10-14. Try this one time, and you will hate Derek Poundstone as much for introducing this maniacal idea to the world. Planning on max reps with 300lbs in a month. $60. Just do 2-3 sets of a curl variant to failure every workout. Your posts about Poundstone curls lately have been great. Hustle & Hold. Rest in the down position, not up. Do chin-ups too if you want to switch it up. 802 votes, 71 comments. For these I'll typically do 4 to 6 sets for each movement. Last one was 158 reps with an empty axle. Although the first week I couldn't straighten my arms properly. 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. Last edited by PaulBeech; 10-05-2012 at 09:28 PM. 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. I try to set PRs in as many reps as possible without stopping. 5k - 29:10. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. Either 1-2 miles phoned in or hill sprints. After a warm-up I did 3. 5x5. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. I did a stint with poundstone curls a while back. 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. The August of Arms 2017 progra. (Or use whatever weight allows you to barely hit 100 reps or close to it. 5/ Lying Cable Laterals 5 x 20 @ 12. After this program, I felt like I could accomplish anything. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. weighted pullups +70 5,5,5 . Are poundstone curls actually any good for hypertrophy? They give you a crazy good pump, can't even straighten your arm. CryptoPoundstone Curls 80/10/10. 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. But I agree with Elvia, if all he has ever done is increase volume and hasn't done shit. * Instead of multiple sets of lateral raises, I just did one gigantic dropset. Cart Checkout. 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. ago. Dips Assisted: 100rep > 136rep. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. Training - Incline Db Press and Poundstone Curls F. . Starting to think it's a mindset issue, and that I need to sort my head out for the sets of 5. Saturday arms . 5lbs per side taken to 103 reps. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. It is ideally run for 2 cycles, which would be 7 weeks total. But I used a pair of 25lb dumbbells. 38K subscribers in the fitnesscirclejerk community. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8Changed Olympic Squat to Front Squat on week two. 100RepChallenge. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. For my shoulders, I scaled up to two dedicated shoulder workouts a week. There are a couple of very sick, twisted and sadistic people out there who deserve to be. Achievement unlocked. 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. 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. Wednesdays training. 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. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. 5kg x 20. Deadlifts make everything else harder though. Last one was 158 reps with an empty axle. Anything past 20 is almost useless and won't help you too. 100 reps in one set. I'll be brutally honest, though, I like Paul and Jim's work. DB bench (possibly incline)/weighted chins superset; BtN Press; Squat/pull over; Kroc row; Axle shrugs against bands; DAILY. CryptoBand Pullaparts 2 x 20. You just need to hit them hard, put on weight, and. I have strong but small biceps. He calls them Poundstone curls. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Arms Ez Bar Front Rasie 3x8, Cable Lateral 12 rep down set, Seated Rear delt fly 2x15, Strict Curl 3x8, Preacher Curl 3x10-15, Spider Curl Amrapx3, Smith Machine JM Press 3x10, Cable OH Extension 12 Downset, Leg Day with a pinch of forearms RDL 3x8-10, Lying Leg Curl 3x15-20, High Bar 3x5-10 Leg Press 2x25 Walking Lunge 20 reps Forearm. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. Just a classic way to train biceps and pain tolerance. 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. 9M subscribers in the bodybuilding community. 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. If anything, he's a good example of mixing high volume and high intensity work into the same workout. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. . Nah, swung back to Poundstone curls because biceps are importanter (also more important for carries, pushing is for chumps who stay in lane instead of snaking all the kills). 5/ Lying Cable Laterals 5 x 20 @ 12. Just a classic way to train biceps and pain tolerance. I’m pretty pleased with things as a total. 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. Kept the assistance pretty light, with only 50 push ups for the push category. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. Pretty much any time I could make things harder, I would. 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. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. I know what you’re thinking. 2. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. This is like a shrug/upright row hybrid. Poundstone curls: x129. But hey, it’s his gym. I wear a strap. 60's x 12,8. Never do 5s anymore so i thought a more volume based seed session would be good. Surely the huge amount of time under tension should be. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. 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. unless you were doing Poundstone curls. It was a very busy day at work today. by Derek Poundstone, America ’s. Nothing but brute force and stupidity. . Day 2- squats 1x20, dips, chins, assistance. 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 . The high rep stuff is mostly. I do a rope. Phil Heath’s Arm Blast Routine. Google "poundstone curls. 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. Press workout part 1. We had another, short and wide, for a couple days before deciding it wasn’t a good size. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. glute ham raise . 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. Poundstone curls 100x1 @45lbs. Back Raises 3x15. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. They won't work for everybody (just like anything in life). I was about 175 lbs and I’d say. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. * I paused benches when possible. Had to zombify a few reps to alleviate the cramping. I guess he started doing this a couple years ago, once a month. Build bodybuilder arms and strongman strength with this extreme routine. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 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. Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. 5. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Bench 3x3 @230lbs. Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. 2x 8 Close Grip Chins 1x 5. Another option if he wants to increase volume, poundstone curls. Rest-pause lateral raises and curls as a finisher. 00 away from free shipping. Deadlift: 1+ Deadlift 350x10 . We rounded. 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. No need to go mental masturbation on this. 9M subscribers in the bodybuilding community. Jim says you can always do more assistance work if you feel like it, and I sure did. Post your questions here related to your diet and nutrition or your training routine and exercises. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. 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. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. Yeap, my squats suck. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. I'll also do 5x8-12 seated DB hammer curls one other day a week. 1 set a week is all it takes to build bicepsFigured I'd get these while I had the video camera out. 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. If squats were programmed, I did belt squats. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. @AnthonyP I use a CAP Barbell vest. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. 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. Of course, I had tried those as a finisher of a workout. It's unbelievable the tension, squeeze and it's easy to progressively overload. May I please get some feedback on this program? Thank you so much!On my press day, I do 150-200 dips, and then 5 sets of lat pulldowns for 8-20 reps, 5 sets of band pull aparts for 20 reps, 50-100 axle rows and 100 poundstone curls with an axle. 5. But I. My arms was pumped like no other. Sometimes I throw in some preacher work as well. 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. Rope Curls: 4 sets x 10 reps x 80. Poundstone curls are a staple of my bicep training. . 370K subscribers in the weightroom community. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145.