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. An entire day for arms is goofy. Bench 3x3 @230lbs. Try poundstone curls. 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. 3x12-15, if you have energy, last set is 1-2 drops. Suspension Trainer Inverted Rotational Row. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. Phil Heath’s Arm Blast Routine. He's an advanced lifter and was stuck at 16. 100 reps in one set. But I. v3lv3t May 21, 2019, 8:48pm 1143. Yikes I can just barely do the 50 chin ups. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone 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. This is lifting weights and you are an adultPoundstone Curls - 26 @ 20kg My conditioning for high volume squatting is officially pathetic - will keep the next cycle at 65% for BBB sets and reduce the rest periods. The pull aparts are all additional work. It is ideally run for 2 cycles, which would be 7 weeks total. 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. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 6. Seated Leg Curl 3x 12 + Partials. 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. 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 . 0 items. With the barbell curls I tend to go high rep as well, ala poundstone curls. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. Preacher Curls: 4/10/90. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. cgbp for 3-5s@80-85kg without supersetting curls. I’ll give you the plan if you supply the work. 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. Today was not bad. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. 5 months is more than enough time on Beefcake. I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. You need to put on bodyweight if you want to. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Forget tricep extensions. By the way, I tried the poundstone curls for the first time just last week. 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. 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 do a set of Poundstone curls once a week, going for a rep PR, and it has worked. I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. I also did some Poundstone Curl sets and Poundstone Extension sets. But hey, it’s his gym. Day 1- press BBB beefcake, rows, assistance. 9K subscribers Subscribe 142 42K views 10 years ago 40 lb axle bar for ~350 reps. After 50 my form […] Filed Under: bodybuilding, curls, videos. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Preacher Curls, dumbbell incline curls, and dumbbell waiter curls (with elbows pinned to the side) are way, way harder to cheat on than traditional barbell/dumbbell curls. kd13 May 21, 2019, 8:44pm 1142. Day A was a superset of axle clean once and strict press away with pull aparts, weighted dips w/axle rows, squats with pull overs, axle SLDLs, and poundstone curls, day B was a superset of incline DB bench and weighted chins, behind the neck. 802 votes, 71 comments. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. 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. Poundstone Curls 138xAxle. 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. 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. Here is what he does to keep his triceps strong. 5. Or at least a lot of plates for an. 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. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. Deadlift: 1+ Deadlift 350x10 . He's been using a 40-lb axle lately though because of the added forearm difficulty. 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. But I used a pair of 25lb dumbbells. Thanks. (Or use whatever weight allows you to barely hit 100 reps or close to it. I did a set of Poundstone curls yesterday for a first. Figured I'd get these while I had the video camera out. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. I don't think it's just "man up and push through it" pain, because it's far. start with both arms at the same time, as. com covering every day challenges. The proof is in the pudding. Reply replyPoundstone curls. 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. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. 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. Poundstone Curls: 60. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. Do the work and have a good plan—the secrets to building anything in life. . For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. * On the bench day, I did incline dumbbell benching, and immediately after the final. The August of Arms 2017 progra. 6/500. Tabata prisoner squats w/pushups during 10s rest. 60's x 12,8. ago. Age: 32. I caught myself thinking “I’ll get in my lateral raises on this day, poundstone curls on this day, shrugs on this day”, and then when I got to “Dealer’s Choice” I said “Oh: I’ll just put them all in on THAT day”. It makes the weeks like this one feel almost restorative. Last one was 158 reps with an empty axle. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. Question: I would like to incorporate snatch grip high pull and power clean into this routine. Press: 37. Yeap, my squats suck. Business, Economics, and Finance. 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. Solid workout. No podcast night night. Attempted some Poundstone curls with fat gripz, failed at 40. Seems to work well enough. Warm ups Lat. LEGENDARY4259 • 1 yr. Concentration Curls: 4/10/45. 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. Start light. Whatever was going on last week with stopping Prednisone seems to have passed. e. 1 Like. Will hopefully get used to that feeling of imminent death and smash that time over the next 6 weeks. @cyclonengineer Dude, you can’t make this stuff up. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. Hammer Curls x. 5kg x 20. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. . Originally had 8s on. If you beat me on curls, doesn't really mean a god damn thing. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. 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. That set was Sunday night. glute ham raise . ago Just do some damn curls for high reps at the end of your workout. CryptoBand Pullaparts 2 x 20. Bixeps onthe other hand are boring af, even with the pump. They hurt like hell, and after my set of 90 my fingers were almost numb from I. rugby_lifting May 31, 2020, 6:29am 11. Similar to the Kroc row, Kelso shrug, etc. 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. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. Been using CBL to drop weight, started summer at 267, currently at 244, training using a lot of the mountain dog principles, all hail lord meadows, and what not. Hanging Leg Raises 5x10. Well, Derek Poundstone must have been reading along. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. ) Messed this all up but i was happy with the second and third set. Weekly total: 8,500 meters. Nothing but brute force and stupidity. Day 3 Squat 5x4 @300lbs. Rest in the down position, not up. I recommend activewear shirts made of primarily spandex. 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. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. I've grown my arms well training biceps directly once a week doing a single set of Poundstone curls (unloaded axle for max reps, minimum of 100 without setting the axle down, current PR is 143 reps). As Paul Carter has noted, I've also come to realize poundstone curls more an exercise in pain tolerance than anything else, but I can also say pretty confidently I've. Poundstone Curls - 20kg x34 So that went well. Poundstone Curls 100x1 @30lbs. Press workout part 1. I guess he started doing this a couple years ago, once a month. 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. . Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. I'm just not convinced it'll do much for hypertrophy. 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. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. I just happened to be searching Google on poundstone curls and found this. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. I got a struggled 50! DB press 20x2 @20lbs 25lbs. Poundstone curls PoundstonePTC 2. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. Fat bar. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. RDL 2x 10. My son has been working out in the morning with his football team. Wednesdays training. Throw in makes it seem like a round of Poundstone curls is an afterthought. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. Why? Because it's more awesome than doing 300 reps. 5. Everything is allowed dude. Hold for a second at the top and repeat. I'm currently just doing a set of poundstone curls 3x a week for elbow health and it makes my arms grow like weeds. I do a rope. BBB with additional biceps work? Starting 531 BBB put of the book. In all seriousness. 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. 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. Poundstone Curls Band Pullaparts Band Overhead Tricep Mechanical Drop Set DB Curl Mechanical Drop Set Lateral Raises The main lifts (SSB, bench, TBDL, OHP) used the standard hypertrophy progression, supplemental stuff used the auxiliary progression and most of the accessories used a total reps progression, i. 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. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. That’s where Jason. Specifically: belt squats and Poundstone curls. SSB Squat 225x5 265x5 300x9 265x5x5. Monday and Thursday were concentratiDaily Simple Questions Thread - April 15, 2021. 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?. Take an empty bar (axle works even better) and do 100 curls. Not supplemental or real accessories, still feeling terrible and. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Of course, I had tried those as a finisher of a workout. 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. After this program, I felt like I could accomplish anything. But remember, the goal is to get all 50 in one shot. . Day 20: Left Calf 14. Shrugs were done against bands. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. Dips @ BW; 21 @ -40; 14. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. Barbell Curls. By the way, I tried the poundstone curls for the first time just last week. Keeping your upper arms at your sides, curl the bar. I think this will be solid. Get an olympic bar and get to 100 curls as fast as possible. 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. Pro. Instead, I’ll have a blog linked directly to the Poundstone Performance website. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 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. 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. Weight: 45-pound barbell. Just a classic way to train biceps and pain tolerance. Friday, August 29th, 2014. Push Press 175 3,3,3 . In 30 days I gained exactly a half an inch. He's got pretty big arms too. DB poundstone curls - 75 @ 3s. 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. Which seems ridiculously long. 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. (sets of 100 "Poundstone curls" for instance). 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. You have seen Derek Poundstone’s dumbbell pressing strength. If squats were programmed, I did belt squats. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. Progress after 20 days: up the AOA Program: curls. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. 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 . "Wrist" exercises (i. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. I hate Derek Poundstone for ever even dreaming this up. August of Arms Pre-Test #2 – Max Alternated Dumbbell Curl For the first time ever, I successfully curled my dumbbells that are marked 85’s but actually weigh over 91lbs apiece. Something like 5x10 will though, doing 100 reps in a row just. 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. 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. MSKOnlyScans. * Instead of multiple sets of lateral raises, I just did one gigantic dropset. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 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. What would be the. 4A - Paloff Press - 10,15,15 4B - HLR - 3x10. 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. DB Hammer Curl 2x15-20. 20's x 50,40. It'll put hair on your chest and size on your arms. With these movement pairings I'll typically have one heavier and one lighter, meaning fewer reps and more reps. We rounded. Smith machine shrugs superset with upright rows . warm up sets bar x 15, 40kg x 12, 50kg x 5. 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. Cable Curls: 4/10/150. I’ve given in lately to eating a ton of food and. We had another, short and wide, for a couple days before deciding it wasn’t a good size. Wanted to quit almost right away. Strip set - 140's x 11 -> 100's x 5. 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!…For upper days, I did everything in giant sets as written, plus band pull aparts after every set of presses. xSwagguh 100-152-175 (5’8) • 2 yr. I was about 175 lbs and I’d say. In all seriousness. 100 lateral raises every training day in the morning. 5. Post your questions here related to your diet and nutrition or your training routine and exercises. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. I prefer a more frequency oriented approach, so when I'm focusing on them I try to do a couple of sets of lat pulldowns every day at around 80% of my 10RM. Day 4- squats 1x20, dips, chins, assistance. 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. By having ONE day of the program where you just do what you want, you can get it all out of your system and then get back on program. 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. Stick with 10-20 reps to high fatigue or failure. 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. 6 minutes, Intense. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Both give me sharp, intense wrist pain at the top of the movement. 1. 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. 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. Just a classic way to train biceps and pain tolerance. Top Heavy Hypertrophy A little catch up. 00 away from free shipping. Any rep scheme, any way you want. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. 75 inches. You look pretty lengthy though so it could be more, it takes a longer while to fill in if you're lengthier. It's unbelievable the tension, squeeze and it's easy to progressively overload. 21s are pretty dumb IMO. Podcast Q&A. More on that later. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. The Biceps Endurance Test for August of Arms. Achievement unlocked. 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. Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Nothing but brute force and stupidity. I guess he started doing this a couple years ago, once a month. 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. And its an entirely different feeling when it comes to those. He ended up. 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. Your wrists themselves have no muscle. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. Day 3. Got 1:38 in the re-test. 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. Same as OHP day. Subtotal: $0. I did a stint with poundstone curls a while back. Otherwise, that’s it. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. More on Poundstone curls, the origin of my high rep work, and **** you will never do. Yikes I can just barely do the 50 chin ups. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and. The physical therapist gave me the all clear for everything except unassisted pull-ups. Poundstone curls with the axle would probably be pretty good. Add variety and glamour to your hairstyle!Have you ever wondered why area rugs curl? One of the biggest problems people have with area rugs is the fact that the ends of a rug tends to curl, especially the corners. It also really torches the upperback something fierce. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. 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. I really don't do curls. 5 inch arms. The first time you might fail after 40-50 reps, rack it, wait a minute. 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. Poundstone curls tend to make it happen better, and for triceps I get more out of pushdowns. 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. It's unbelievable the tension, squeeze and it's easy to progressively overload. Or high rep band curls, using 3-4 different hand positions or grips to get to 100. Kroc and Poundstone would like a. * Shrugs were done against bands. The best arm exercises for strength and size gains. This. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. Jim says you can always do more assistance work if you feel like it, and I sure did. 2. Home. I felt like these didn't quite…Why are the Pundstones curls ? 1 Like. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Poundstone curls will shut that shit down after one set. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. I’m looking to take things to the next level, get stronger, and bre…Poundstone Curls - 36 @ 20kg That was hard. Rest-pause lateral raises and curls as a finisher. Kept the assistance pretty light, with only 50 push ups for the push category. Dips - AMAPx1. Either 1-2 miles phoned in or hill sprints. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more on form. Poundstone curls (1 rep more than previous workout each time) DAY B. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. That's it. I'll add 5-10lbs each side, resting 1 minute between sets, I might feel a couple reps shy of failure on rep 30 on 45lbs, then fail at rep 20 the next set using 55lbs, then fail at 10 reps using 60lbs; I won't add more. I also gather…great details niceWeight Difference. Quad extensions . . Training - Incline Db Press and Poundstone Curls F. 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. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. They are a tough set to curl, and I’m stoked to start off. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Why? Because it's more awesome than doing 300 reps. Still, added 2 reps from last time but I definitely had to swing some reps to get there. They're solely bone/ligament/tendon. Last one was 158 reps with an empty axle. Once my pee turned brown yesterday, I headed right to the ER. 2. 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. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. i’m an 18 year old male 150 pounds 5’6.