If squats were programmed, I did belt squats. 10-05-2012, 09:37 PM. Specifically: belt squats and Poundstone curls. 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. Just a classic way to train biceps and pain tolerance. 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. 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. The physical therapist gave me the all clear for everything except unassisted pull-ups. Press workout part 1. 25 votes, 26 comments. Doing 100 reps with an empty bar are Poundstone curls. But, this was right at the 6k pace from April 1st, so that's encouraging. On press days I would do poundstone curls afterwards, and. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. 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. A subreddit for general weight training discussion, focused on intermediate…Band Pullaparts 2 x 20. 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. 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. He's an advanced lifter and was stuck at 16. I could probably do more if I had someone to count for me. Concentration Curls: 4/10/45. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Of course, I had tried those as a finisher of a workout. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. The worst is when I do standing barbell curls. Day 30: Left Calf 14. skunk_wicks125. BB curls - 53, 26 + 6. 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. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. I tend to do those on upper body days for. There is a smaller version of the straight bar, but it still comes in at 35 pounds. I think I had. 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. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. Business, Economics, and Finance. Why? Because it's more awesome than doing 300 reps. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. 2x 8 Close Grip Chins 1x 5. View Profile. 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. Even by week 6, I still didn’t know the best way to approach this. More on Poundstone curls, the origin of my high rep work, and **** you will never do. 100 lateral raises every training day in the morning. This is Derek Poundstone . I switched to an EZ bar overhead tricep extension and incline dumbbell curl to give my tendons a break and avoid tendon overuse. Just do 2-3 sets of a curl variant to failure every workout. 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. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. 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 next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 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. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. 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. Try this one time, and you will hate Derek Poundstone as much for introducing this maniacal idea to the world. You may have a guard recruiter in your area as well. Notes: 90 seconds rest on the deads. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Jamie either has the strongest biceps. 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. I’ll give you the plan if you supply the work. 23 26 26 comments TheGhostOfBillMarch • 11 yr. 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). . I really don't do curls. Chins same as OHP day High rep delt and triceps work. Another option if he wants to increase volume, poundstone curls. sub is closed for repairs. Forget tricep extensions. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Another variable is how often you work out. After a warm-up I did 3. SkepticCyclist • 5 mo. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. Now I'm going to start blocking and deleting these retards from. Got 1:38 in the re-test. 9K subscribers Subscribe 142 42K views 10 years ago 40 lb axle bar for ~350 reps. 5/ Lying Cable Laterals 5 x 20 @ 12. Worked up to a 200 rep set. 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. 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 also gather…great details niceWeight Difference. 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. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. Podcast Q&A for this. Just a classic way to train biceps and pain tolerance. Poundstone Curls: 60. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Use an unloaded axle and get the forearms too. 20's x 50,40. Leg curls and extensions 100 reps. Hanging Leg Raises 5x10. Nailsea Living June OnlinePull - Curls x 100 SLC - Trunk Raises/Planks x 100 Are there any movements I'm missing, or is there something else I can mix in to get the most out of my squat day?. 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. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. Time: 10m 48s. 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. 5/ Lying Cable Laterals 5 x 20 @ 12. Yesterday was “Arm Day” for me. Your wrists themselves have no muscle. 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. * Shrugs were done against bands. Seated Axle Overhead Press @ 100; 8 @ 85; 12. I guess he started doing this a couple years ago, once a month. Try “Poundstone curls”. Anything past 20 is almost useless and won't help you too. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. This wasn’t just an axle in a squat rack though. 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. Work sets 65 kg x 5, 70 kg x 5, 80 kg x 4 (oopsie) BBB 60 kg x 10, 60 kg x 10, 60 kg x 7 (should be for 5 sets but only did 3 because I was done lol hmmpf) Accessories: OHP 5x5 40kg. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. Rep PR. 62 votes, 110 comments. Feels better already. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. An entire day for arms is goofy. Surely the huge amount of time under tension should be. 1 Like. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. And then conditioning was done everyday, typically with me picking something that was either featured in that day (like doing Grace on the day I did pressing) or something from the day before (thrusters the day after squatting) to help with recovery. BB curls - 45# - 1x35, 1x32. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. 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. 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. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. rugby_lifting May 31, 2020, 6:29am 11. For me it very much was just a pain tunnel with a light at the other end. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. The only rule: Don't put the bar down! Chances are you won't make it to 100 the first time out, but you will get an amazing pump. 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. 2. 9M subscribers in the bodybuilding community. It should take about 10 minutes to perform 100 reps. Question: I would like to incorporate snatch grip high pull and power clean into this routine. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. Achievement unlocked. Google "poundstone curls. Axle shrugs against bands 1xmax reps. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. I tried poundstone curls today, but I used a 35lb rackable curl bar at my gym. Day 4- squats 1x20, dips, chins, assistance. Your posts about Poundstone curls lately have been great. ) Messed this all up but i was happy with the second and third set. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. Pro. $60. Poundstone Curls 138xAxle. 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. I’ve used various arm workouts from plans I've gone through on Bodyspace…Monday: *Alternating DB curls: 2x10 @ 40lbs to get a pump going *Close grip EZ Bar curls: 3x6-8 @ 100lbs *Preacher curls using the EZ Bar: 3x8 @ 90lbs *Rope Hammer curls: 3x10 @ 75lbs *Seated Alternating DB curls: 3x8 @ 40lbs *DB Hammer curls: 3x6-8 @ 45-50lbs (depends on how jacked my forearms are from the rope hammer curls)Poundstone curls; DAY B. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. Poundstone curls w/ 45lb bar 3. On the bench day, I did incline dumbbell benching, and immediately after the. Poundstone curls 100x1 @45lbs. No longer will they be known as Poundstone Curls. If you check out his website he seems to know a lot about weight training. I'm just not convinced it'll do much for hypertrophy. The cramping/soreness after the first couple of times in particular was incredibly bad. It was terrible. I'll also do 5x8-12 seated DB hammer curls one other day a week. Reply. Podcast Q&A. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. I’m pretty pleased with things as a total. How is everyone programming their 100 rep sets. More on that later. glute ham raise . MAINWORK. Yikes I can just barely do the 50 chin ups. Day 1 1A. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. Nothing but brute force and stupidity. Originally had 8s on. Planning on max reps with 300lbs in a month. Three times will be great for younger people, but at your age. I'm really pleased with how well this went. 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. But it just kind of went away after a couple weeks. Jumps 3x5. My guess is that they were popularized by the man, then given his name. Day 2: EZ Bar Curl 3x10-12, 3 second negatives. Just gotta gut this one out. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. Skull Crushers with 97. Last edited by PaulBeech; 10-05-2012 at 09:28 PM. Whatever was going on last week with stopping Prednisone seems to have passed. Gonna use them on all pressing whilst the elbow recovers. Add a Comment. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and. weight goes up after hitting 50. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. You need to put on bodyweight if you want to. . 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. Felt much stronger today. Do the work and have a good plan—the secrets to building anything in life. 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. Hustle & Hold. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. Power cleans 155x5x5. Whatever was going on last week with stopping Prednisone seems to have passed. So I thought I'd break that down. 26 votes, 36 comments. Reply reply. 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. Karwoski Rows. In all seriousness. Just a classic way to train biceps and pain tolerance. Deadlifts 2 x 4 @ 385 1st rep was. This is like a shrug/upright row hybrid. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. Here is what he does to keep his triceps strong. . 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. I really don't do curls. Friday, August 29th, 2014. I'm going to use. 24 votes, 294 comments. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. 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. Seated Leg Curl 3x 12 + Partials. Front squat Holds 3 or 4 sets with 225-315 . ReplyJayzus wept. RDL 2x 10. 23 SPM @ 2:14. Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. Fat bar. Paul Carter Barbell Curls for 160 Reps. 2. Strip set - 140's x 11 -> 100's x 5. Rope Curls: 4 sets x 10 reps x 80. Business, Economics, and Finance. Kept the assistance pretty light, with only 50 push ups for the push category. This. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. It'll put hair on your chest and size on your arms. Pretty much any time I could make things harder, I would. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. Try poundstone curls. Chins - AMAPx1. Use a weight you can complete the set with, but which will be a struggle by the end. Thoughts about life, crap, training, and stuff - M. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. Starting to think it's a mindset issue, and that I need to sort my head out for the sets of 5. You just need to hit them hard, put on weight, and be patient. 5 x 5 W1, 5 x 4 W2, 5 x 3 W3. subscribers . Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. Offset Grip: This is the first specialized grip. e. I knew I was in trouble Monday. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. weighted pullups +70 5,5,5 . Apparently it only takes one set. Poundstone Curl. Poundstone curls are the shit. Instead, I’ll have a blog linked directly to the Poundstone Performance website. unless you were doing Poundstone curls. Getting close to my old 4 rep max. Well, Derek. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. 60's x 12,8. Very confident for next week (5. Do This Instead. . Press J to jump to the feed. Take a picture of him with you, wait a year, take another picture, and compare. The best arm exercises for strength and size gains. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. Well, Derek Poundstone must have been reading along. Poundstone Curl. Holding a heavy barbell, shrug and row it up to your belly button. kd13 May 21, 2019, 8:44pm 1142. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Not supplemental or real accessories, still feeling terrible and. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Yikes I can just barely do the 50 chin ups. Day 1- press BBB beefcake, rows, assistance. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. xSwagguh 100-152-175 (5’8) • 2 yr. Her floor press is usually something like barx5, 65x4, 70x3, 75x2, 85/90x1 all fast and solid with a pause. 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). Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. From the man TNF himself. Rep Power: 12578. 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. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. 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. 5. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Poundstone curls: x129. Back Raises 3x15. Pause Bench: 95kg 4x6, (RTF 15) Tempo Eccentric Deadlift: 152. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without. 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. Added 5x20 swings with 24kgs at least once a week. I’ll run this for a few weeks but wanted peoples thoughts. Bench Day: Bench: Top set 3 x 5. 48 votes, 85 comments. 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. 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. Reply Spartacus1087 • Additional comment actions. Figured I'd get these while I had the video camera out. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. . Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 9 of 30. 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. After this program, I felt like I could accomplish anything. 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. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Things I Liked: Nothing. With all that benching, I'd look into some rear delt work. It is ideally run for 2 cycles, which would be 7 weeks total. @AnthonyP I use a CAP Barbell vest. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. But remember, the goal is to get all 50 in one shot. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. 802 votes, 71 comments. 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. How is everyone programming their 100 rep sets. "Wrist" exercises (i. 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. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Ab roller 2x1270 poundstone curls 25 band pushdowns total time: ~40 min. I thought the same thing. Keep your eyes out for the first post. 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. I had three meets on my last one. 2. It is ideally run for 2 cycles, which would be 7 weeks total. He calls them Poundstone curls. 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. Wednesdays training. Cardio:57 minutes if cardio at a 15% incline going 2. 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. Didn’t get in till late, think I’m tryin to come down with somethin. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. I knew I was in trouble Monday. I do a rope. Band pulls, same as deadlift day. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). ago. I wear a strap. Dips - AMAPx1. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. Just 1 set of curls a week is all you needPoundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. Poundstone curls are a very regular feature in my training, and what I'm currently using, but I also like running the rack with DBs. But 100 reps just doesn't really win me over. 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. Thanks. I feel like my triceps are stalling right. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. Reverse wrist curls are more for high rep work, not low-rep strength work. Business, Economics, and Finance. That's it. Posts: 13,371. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. 100 reps here just with the. Brace. Instead of multiple sets of lateral raises, I just did one gigantic dropset. That set was Sunday night. My son has been working out in the morning with his football team. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. Poundstone curls 188xAxle. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. (1,3,2. Preacher Curls: 4/10/90. I did a stint with poundstone curls a while back. ago. 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. Then one day a week I'll. 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. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. Do the work and have a good plan—the secrets to building anything in life. Depending on how much you are training bjj, you may only need to work out two times a week to maintain and gradually build strength. Bench 3x3 @230lbs. If you beat me on curls, doesn't really mean a god damn thing. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. 370K subscribers in the weightroom community.