I knew I was in trouble Monday. Welcome to Technique Thursday. 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. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. PaulBeech. Use them as high-rep mass builders, like a bodybuilder. Last one was 158 reps with an empty axle. That’s too easy. 100 reps here just with the. Notes. You just need to hit them hard, put on weight, and. Pro. . 4. I worked deadlifts back in for the first time since I had hurt my arm playing softball. Rope Curls: 4 sets x 10 reps x 80. Rep PR. I would pick a new program in whole. Myosin May 28, 2022, 7:02pm 11. Specifically: belt squats and Poundstone curls. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. Saturday arms . He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with the empty bar before. I am using the trap bar for the high pulls and shrugs. I do a rope. Pumped about that squat PR. No podcast night night. 100's x 5,5. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. DB Hammer Curl 2x15-20. 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. Going to switch back to bodyweight dips starting next week. Kroc and Poundstone would like a. Cable Curls: 4/10/150. Low-Understanding119 • 2 yr. -Even by week 6, I still didn’t know the best way to approach this. Here is what he does to keep his triceps strong. The rest was history. Your posts about Poundstone curls lately have been great. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. 5. com. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. Hammer Curls x. 5/ Lying Cable Laterals 5 x 20 @ 12. If you don’t get a painful biceps pump, im willing to bet the issue you’re having indicates a lack of recovery or CNS burnout. by Derek Poundstone, America ’s. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. I want to catch them up to my triceps but struggle to stimulate them no matter how strict my form or how heavy I go with curls. One week is intervals for technique and capacity training, and barely any assistance, the next is testing one of the 3 lifts for time, and greater assistance. @AnthonyP I use a CAP Barbell vest. Thurs OHP OHP 5x10 Chin ups. 1x. The most popular bodybuilding message boards!I 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. 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 Curl. Workout A: Squat Pause squat Weighted chins. I think some hammer curls or reverse curls would be good for elbow health. It's time to push the mindset. Back Meh night. Both give me sharp, intense wrist pain at the top of the movement. 1 Like. Day 3 Squat 5x4 @300lbs. warm up sets bar x 15, 40kg x 12, 50kg x 5. 5/ Lying Cable Laterals 5 x 20 @ 12. Was going to take a run at 200 on the Poundstone curls, but Tiff told me the camera was dying so I will give it a go next week. . But I used a pair of 25lb dumbbells. I don't think I've hit more than 60 consecutively yet. 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. But I. Rep Power: 12578. After my final set of dips, I’d jump straight into my first set of push ups. 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. . 100 lateral raises every training day in the morning. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. Pete Plan W4 D1. Seated Axle Overhead Press @ 100; 8 @ 85; 12. (Or use whatever weight allows you to barely hit 100 reps or close. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. Just gotta gut this one out. With all that benching, I'd look into some rear delt work. 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. 1. View Profile. What would be the. I guess he started doing this a couple years ago, once a month. In this case, complete the reps using one of these approaches: Do as many reps as possible. Figured I'd get these while I had the video camera out. I can’t perform as well as I can with a few meals in me, but still feel more. Last one was 158 reps with an empty axle. Reply replyPoundstone curls. On bench day, either 100 chins or 4-5 sets of DB rows, 5x12 of a lateral raise/rear lateral raise superset, and then a giantset of log clean and press (clean once. Poundstone Curl x 105 Finger Curls 2 x. It's unbelievable the tension, squeeze and it's easy to progressively overload. 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). Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. I'm really pleased with how well this went. Try them. i’m an 18 year old male 150 pounds 5’6. After this program, I felt like I could accomplish anything. 75 inches. Start light. Push Press 175 3,3,3 . 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. Three times will be great for younger people, but at your age. 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. Try “Poundstone curls”. His bread and butter program has you pyramid from a set of 5's to singles. 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. Sometimes I throw in some preacher work as well. SSB Squat 225x5 265x5 300x9 265x5x5. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. Dips - AMAPx1. ago. (sets of 100 "Poundstone curls" for instance). e. You may have a guard recruiter in your area as well. Press: 1+ OHP 160x3 . Chinese Elite Gymnasts Training for Tokyo 2011. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. 38K subscribers in the fitnesscirclejerk community. DB Curls: 4 sets x 10 reps x 45. But it just kind of went away after a couple weeks. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. In all seriousness. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. Poundstone Curl. . Planning on max reps with 300lbs in a month. 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. Thoughts about life, crap, training, and stuff - M. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. Which seems ridiculously long. 60-90 seconds rest. 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. After this program, I felt like I could accomplish anything. No amount of exercise will grow them. Even by week 6, I still didn’t know the best way to approach this. 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. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. Warm ups Lat. 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. My last two lifting sessions I noticed a pain in my left forearm during bicep curls (machine - I know I know - and dumbells) since I moved up a…As for supplements here is my daily regimen. Run down does not to begin to describe how I have been feeling in recent years. The physical therapist gave me the all clear for everything except unassisted pull-ups. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. 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. It's not a tiring movement and you can get lots of volume without causing fatigue. Behind the neck press 3x10/superset with 50 band pull aparts. Do This Instead. 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. I knew I was in trouble Monday. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. 2. Very confident for next week (5. They won't work for everybody (just like anything in life). 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. Fat bar. Another variable is how often you work out. 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 guess he started doing this a couple years ago, once a month. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with. I stick with the same weight for however long it takes me to get 5 x 14,. Grace was brutal. . 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). I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. I felt like these didn't quite…Why are the Pundstones curls ? 1 Like. e. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. 9 of 30. (Or use whatever weight allows you to barely hit 100 reps or close to it. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. Axle Press: 1x5 @ 230lb RPE 6 1x5 @ 240lb 1x5 @ 250lb 1x5 @ 260lb 3x5 @ 230lb Close grip bench: 1x8 @ 245lb 1x8 @ 255lb 1x5 @ 265lb 1x5 @ 275lb Accessories: T-bar row 4x10 Reactive Pallof Press 4x12 Dead stop skull crusher 4x12 DB lateral raise 4x15 Poundstone curls 1x75 Bodyweight 260lb this. CryptoBand Pullaparts 2 x 20. 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 - 20kg x34 So that went well. Otherwise, that’s it. Got up at 0315 so I could squeeze in this training session before work. 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. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. Hustle & Hold. Well, Derek. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 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. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. I’ve made some significant changes to my training and diet in the. 1 set a week is all it takes to build bicepsFigured I'd get these while I had the video camera out. . 0 items. Once my pee turned brown yesterday, I headed right to the ER. 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. Then let him make up his mind as to which routine gives better results. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and. Day 30: Left Calf 14. Specifically: belt squats and Poundstone curls. 5lbs per side taken to 103 reps. Jan 17th, 4PM GMT+8. LEGENDARY4259 • 1 yr. 5 inches, Right Calf 14. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. Cart Checkout. You need to put on bodyweight if you want to. 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). 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. 5 mph (I had to pee, drank too much water before training again). Reply. I could probably do more if I had someone to count for me. 5. Poundstone Curls: 100. 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. bring your elbows up/forward slightly at the top of each rep. MSKOnlyScans. Getting close to my old 4 rep max. Quad extensions . 3125 inches, Right Calf 14. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with the empty bar before. Attempted some Poundstone curls with fat gripz, failed at 40. The extra blood flow seems to clear up nagging elbow pain and they also blow up the lower arms. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. by Derek Poundstone, America ’s. Pro. 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. Derek Poundstone curls in the squat rack (gasp!). See moreIf you beat me on curls, doesn't really mean a god damn thing. 5kg (215 lbs). I like doing something like 100 band pull aparts a day everyday. Band curls + Close grip chin up flex arm holds/hangs. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. ) Do this twice per week on nonconsecutive days. Throw in makes it seem like a round of Poundstone curls is an afterthought. Chins same as OHP day High rep delt and triceps work. Just do 2-3 sets of a curl variant to failure every workout. Thanks. I feel like my triceps are stalling right. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. Brace. On press days I would do poundstone curls afterwards, and. 09-28-2012, 05:13 PM #222. 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. 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. After 50 my form […] Filed Under: bodybuilding, curls, videos. 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. Did hit a nice PR in the Poundstone curls. 5k - 29:10. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. . Podcast Q&A for this. How is everyone programming their 100 rep sets. 25 votes, 26 comments. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. . Bench Day: Bench: Top set 3 x 5. I'll also do 5x8-12 seated DB hammer curls one other day a week. Stick with 10-20 reps to high fatigue or failure. 23 26 26 comments TheGhostOfBillMarch • 11 yr. 3x12-15, if you have energy, last set is 1-2 drops. Well, Derek Poundstone must have been reading along. I do 1 set of Poundstone curls a week and go for rep PRs each time. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. 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. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. It makes the weeks like this one feel almost restorative. I wear a strap. 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. Very few changes. “Living the dream”, haha. 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. However, about 2 years ago, I made. August of Arms: Muscle Building Strength. After Poundstone Curls, my biceps are. The purpose of the Offset Grip is to shift more of the load to one side of the body, making it a challenging unilateral exercise. It was terrible. 5/ Lying Cable Laterals 5 x 20 @ 12. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Use Olympic Barbell only for curling 100 Reps. 5 x 5 W1, 5 x 4 W2, 5 x 3 W3. On the bench day, I did incline dumbbell benching, and immediately after the final set I’d jump straight into my first set of dips. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. 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 . Cardio:57 minutes if cardio at a 15% incline going 2. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. The u/Recurves-N-Revolvers community on Reddit. Axle shrugs against bands 1xmax reps. It's unbelievable the tension, squeeze and it's easy to progressively overload. 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. Progress after 20 days: up the AOA Program: curls. 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. 5/ Lying Cable Laterals 5 x 20 @ 12. Take a picture of him with you, wait a year, take another picture, and compare. It was a very busy day at work today. 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). Notes - No longer will they be known as Poundstone Curls. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. An entire day for arms is goofy. 5. Keep your eyes out for the first post. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. 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. Via them, want your ass kicked? Try their "slurpees" Anyone work on 100 reps and have any experience with them? 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. Hustle & Hold. You will feel a pump. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. It's time to push the mindset. I'm doing 30lbs and got 90 reps my second time. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Nothing but brute force and stupidity. Feet up Bench: Exactly the same progression/rest times as OHP volume work. The proof is in the pudding. I also did some Poundstone Curl sets and Poundstone Extension sets. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. Pretty much any time I could make things harder, I would. 1-Jul 1x 11 Sissy Squats 1x 09. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either TABEARTA. I’ve been working on contracting my lats. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. It also fatigues them a bit. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. Just do 2-3 sets of a curl variant to failure every workout. He calls them Poundstone curls. 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. It tasted really good! Definitely a lot like Gatorade. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. Not supplemental or real accessories, still feeling terrible and. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. Day 1- press BBB beefcake, rows, assistance. 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. My triceps have grown, but my biceps haven't grown much. Holding a heavy barbell, shrug and row it up to your belly button. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. 6. Day 20: Left Calf 14. 21s are pretty dumb IMO. I've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. Then one day a week I'll. It is ideally run for 2 cycles, which would be 7 weeks total. Wanted to get a pump after my PR set went poorly. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. It should take about 10 minutes to perform 100 reps. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. That’s where Jason. Jumps 3x5.