August of Arms: Muscle Building Strength. RDL 2x 10. 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. 25 inches. He does what he wants. 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. Specifically: belt squats and Poundstone curls. I think I had. 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. If anything, he's a good example of mixing high volume and high intensity work into the same workout. Concentration Curls: 4/10/45. cgbp for 3-5s@80-85kg without supersetting curls. Hack Squats 3x 12. It tasted really good! Definitely a lot like Gatorade. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Thoughts about life, crap, training, and stuff - M. Power cleans 155x5x5. CryptoPoundstone Curls 80/10/10. It is ideally run for 2 cycles, which would be 7 weeks total. I do very infrequent direct arm work, but I make it meaningful. Didn’t get in till late, think I’m tryin to come down with somethin. From the man TNF himself. They hurt like hell, and after my set of 90 my fingers were almost numb from I. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. First week was with 25 pound dumbells. Poundstone curls PoundstonePTC 2. Take a picture of him with you, wait a year, take another picture, and compare. Preacher Curls: 4/10/90. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. 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. 802 votes, 71 comments. i’ve been going to the gym for 5 months and i’ve seen pretty good growth in everything but comparing my arms to old pictures…The FAQ New to Strongman? Strongman Contest Results Upcoming Major Competitions Map of Strength Athlete Friendly Gyms maintained by u/DaBizzle Weekly…Poundstone curls with 35lb bar . 5. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 3-Jul BB Incline BP 2x 10. 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. The u/Recurves-N-Revolvers community on Reddit. 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. My arms was pumped like no other. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). 21s are pretty dumb IMO. Her floor press is usually something like barx5, 65x4, 70x3, 75x2, 85/90x1 all fast and solid with a pause. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. rugby_lifting May 31, 2020, 6:29am 11. 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. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. Set rep PRs each week. Workout A: Squat Pause squat Weighted chins. Hustle & Hold. Of course, I had tried those as a finisher of a workout. Basically, I pretend to be a bodybuilder. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. Top Heavy Hypertrophy A little catch up. 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. But, this was right at the 6k pace from April 1st, so that's encouraging. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. 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. From the man TNF himself. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Small amount of growth. After a warm-up I did 3. 0. That set was Sunday night. 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. Good for helping beginners develop safely in the gym, for balancing out a flexor workout, and for painful bodybuilding work if you really want to grow them. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. 2. In 30 days I gained exactly a half an inch. Planning on max reps with 300lbs in a month. Notes: 3:00 between sets of benching, 2:00 between sets of dips. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. My triceps have grown, but my biceps haven't grown much. Gonna use them on all pressing whilst the elbow recovers. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. . Just a classic way to train biceps and pain tolerance. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. Pounding out the arms was a great ending. 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. Got up at 0315 so I could squeeze in this training session before work. . It's time to push the mindset. 5. I do a rope. Poundstone curls with the axle would probably be pretty good. He's got pretty big arms too. 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. 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. MAINWORK. Cool Whip for breakfast, bulking on Pizza Hut but. I stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. 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. Mon Bench press DB bench press 5x10 (strength imbalance work) DB rows. Instead, I’ll have a blog linked directly to the Poundstone Performance website. The extra blood flow seems to clear up nagging elbow pain and they also blow up the lower arms. Tabata prisoner squats w/pushups during 10s rest. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. So I thought I'd break that down. Last one was 158 reps with an empty axle. 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. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. 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. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. Use a weight you can complete the set with, but which will be a struggle by the end. Bixeps onthe other hand are boring af, even with the pump. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. 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. Sometimes I throw in some preacher work as well. Still, added 2 reps from last time but I definitely had to swing some reps to get there. 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. You may have a guard recruiter in your area as well. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. Business, Economics, and Finance. Add a Comment. Keep your eyes out for the first post. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. And its an entirely different feeling when it comes to those. Thing is quite a unit. Pumped about that squat PR. Me three. SkepticCyclist • 5 mo. Will hopefully get used to that feeling of imminent death and smash that time over the next 6 weeks. ago. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. I'm really pleased with how well this went. Notes - No longer will they be known as Poundstone Curls. Use them as high-rep mass builders, like a bodybuilder. 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. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. Had to zombify a few reps to alleviate the cramping. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). You just need to hit them hard, put on weight, and be patient. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. Click here to visit his website. It's time to push the mindset. Attempted some Poundstone curls with fat gripz, failed at 40. Weekly total: 8,500 meters. 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. Strength Life Legacy. * Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Dips 3x 6. If you want to build the muscles in your arm well, you'll need a multi-faceted approach to targeting the triceps, biceps, forearms, and shoulders. What would be the benefits of such a workout? I like them personally. I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. Alright so a little info. 5x5. 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 guess he started doing this a couple years ago, once a month. ) Messed this all up but i was happy with the second and third set. Even by week 6, I still didn’t know the best way to approach this. I’m starting this log to track the process of preparing for my first men’s physique competition. 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. skunk_wicks125. 5 > 7/8. Specifically: belt squats and Poundstone curls. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Carter Curls - bar x 200. 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. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Once my pee turned brown yesterday, I headed right to the ER. 5625 inches. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. SSB Squat 225x5 265x5 300x9 265x5x5. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 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. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. 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. I do 1 set of Poundstone curls a week and go for rep PRs each time. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. 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. In all seriousness. 38K subscribers in the fitnesscirclejerk community. . I think some hammer curls or reverse curls would be good for elbow health. Business, Economics, and Finance. CONCLUSION/TAKEAWAYSSecondly I added "Poundstone Curls" for general conditioning, Found out my ability to withstand a pump was shit, so worked on that for a while, while keeping in heavy eccentrics a bit. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Back Raises 3x15. Best. 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. DB Curls: 4 sets x 10 reps x 45. EZ Bar Curl in strict style. I guess he started doing this a couple years ago, once a month. Apparently it only takes one set. 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. tbonesteak1233 • 10 mo. 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. But 100 reps just doesn't really win me over. Poundstone Curls 100x1 @30lbs. Grace WOD on the axle @ 95lbs. Warm Up - one set of each. Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. 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. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Pretty much any time I could make things harder, I would. Jim says you can always do more assistance work if you feel like it, and I sure did. Deadlift 5/3/1, Deadlift BBB, face pulls 4x15, calve raises 4x10, lying leg raise 4x15. com. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. My son has been working out in the morning with his football team. Home. I worked deadlifts back in for the first time since I had hurt my arm playing softball. Another option if he wants to increase volume, poundstone 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. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. 3125 inches, Right Calf 14. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. I just happened to be searching Google on poundstone curls and found this. 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. Similar to the Kroc row, Kelso shrug, etc. Band pulls, same as deadlift day. But 100 reps just doesn't really win me over. 9 of 30. 5kg (215 lbs). Watch. Thoughts about life, crap, training, and stuff - More on the Ohio SessionsPoundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. Fantastic way to accumulate volume. Doing 100 reps with an empty bar are Poundstone curls. Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. Push Press 175 3,3,3 . Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. I’ve been working on contracting my lats. More on Poundstone curls, the origin of my high re. Here he does curls with a 40 lb axle bar for ~350 reps. After knocking out those lunges and bicep curls, come back and drop your score to see if you top the. What would be the. Join Date: Mar 2009. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. See moreIf you beat me on curls, doesn't really mean a god damn thing. Supinated (Underhand): This is the the least common of the three main grips, but still used for bicep-heavy exercises such as supinated rows or curls. Jim says you can always do more assistance work if you feel like it, and I sure did. I also did some Poundstone Curl sets and Poundstone Extension sets. Concentration Curls: 4 sets x 10 reps x 35. He's been using a 40-lb axle lately though because of the added forearm difficulty. Holding a heavy barbell, shrug and row it up to your belly button. They are a tough set to curl, and I’m stoked to start off. No need to go mental masturbation on this. CONDITIONING. Get an olympic bar and get to 100 curls as fast as possible. Wanted to get a pump after my PR set went poorly. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. 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. 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. You need to put on bodyweight if you want to. 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. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. 2. Breathing squats 1x20/pull overs 1x20. Poundstone Curls w/fat bar Band pulls, whatever. 5 months is more than enough time on Beefcake. May 2 Viking Row Workout Took me 14 minutes counting rest. Anything past 20 is almost useless and won't help you too. -Even by week 6, I still didn’t know the best way to approach this. 23 SPM @ 2:14. It was a very busy day at work today. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. Chins same as OHP day High rep delt and triceps work. After this program, I felt like I could accomplish anything. I'll be brutally honest, though, I like Paul and Jim's work. I wear a strap. The pull aparts are all additional work. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Front Squat 225x5, 275 3,3 . Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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 was terrible. That set was Sunday night. Last one was 158 reps with an empty axle. I'm going to use. ) Do this twice per week on nonconsecutive days. 3. @jshaving Absolutely an option, and a good use of a degree for sure. Poundstone curls (1 rep more than previous workout each time) DAY B. . 26 votes, 36 comments. The best arm exercises for strength and size gains. I had three meets on my last one. $60. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. Don't use straps. subscribers . It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. After my final set of dips, I’d jump straight into my first set of push ups. Figured I'd get these while I had the video camera out. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. * On the bench day, I did incline dumbbell benching, and immediately after the final. If your arm growth has been stagnant throw in the poundstone curls once a week, then another session of high volume dumbbell curls (5-6 sets of 25, LIGHT with short rest periods) and you will see the benefits. 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. 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. Deadlift: 1+ Deadlift 350x10 . Feet up Bench: Exactly the same progression/rest times as OHP volume work. Day 30: Left Calf 14. Day 4- squats 1x20, dips, chins, assistance. Day 2: EZ Bar Curl 3x10-12, 3 second negatives. 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. Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. Cardio:57 minutes if cardio at a 15% incline going 2. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. I stick with the same weight for however long it takes me to get 5 x 14,. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. Deadlifts 5/3/1 Week Deadlifts 225lbs x 5, 255lbs x 3, 290lbs x 5 Deadlift 3x5 @ 245lbs Chins x 50 Dips x 50 Poundstone Curls x 50 (40 unbroken) Solid deadlift session for me. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. No longer will they be known as Poundstone Curls. 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. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Question: I would like to incorporate snatch grip high pull and power clean into this routine. 1-Jul 1x 11 Sissy Squats 1x 09. This week our focus is on Shrugs, Curls, and the Leg Press. warm up sets bar x 15, 40kg x 12, 50kg x 5. 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 hate Derek Poundstone for ever even dreaming this up. Jamie either has the strongest biceps. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. * Shrugs were done against bands. Poundstone Curl x 105 Finger Curls 2 x. After 50 my form […] Filed Under: bodybuilding, curls, videos. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. Attempted some Poundstone curls with fat gripz, failed at 40. 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. Hammer Curls x. Nowhere to overthink things or wonder what is actually going on. 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). Cable Row 2x 20. I got a struggled 50! DB press 20x2 @20lbs 25lbs. . ago. I guess he started doing this a couple years ago, once a month. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Do the work and have a good plan—the secrets to building anything in life. 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. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone 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. With all that benching, I'd look into some rear delt work. Leg curls and extensions 100 reps. Still feeling a bit rough in the morning from the cold, but it seemed to have cleared up by the evening. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. Day 20: Left Calf 14. 1x. Training - Incline Db Press and Poundstone Curls F. Well, Derek Poundstone must have been reading along. 5lbs per side taken to 103 reps. I managed 300 with a Rogue axle resting in the up. Felt much stronger today. Kept the assistance pretty light, with only 50 push ups for the push category. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. Rope Curls: 4 sets x 10 reps x 80. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. He calls them Poundstone curls. I am using the trap bar for the high pulls and shrugs. I would pick a new program in whole. Kroc and Poundstone would like a. Offset Grip: This is the first specialized grip. 75 inches. Kroc rows 1xmax reps. 5lbs per side taken to 103 reps. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. With the barbell curls I tend to go high rep as well, ala poundstone curls. It also really torches the upperback something fierce. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. I thought the same thing. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. I’ll give you the plan if you supply the work. Poundstone Curl. Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. They won't work for everybody (just like anything in life). I really don't do curls. Once a week: Poundstone curls Use an empty axle, perform 100 reps to start, never let go of the axel, rest in the down position. 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. The last few reps, that was as far as I could curl my arms. Poundstone Curl. Show more Show more 9:49. 00 away from free shipping. Low-Understanding119 • 2 yr.