Rope Curls: 4 sets x 10 reps x 80. Seated Axle Overhead Press @ 100; 8 @ 85; 12. . 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. Chest Supported rows 3 x 10 @ 135/ DB Front Raises 3 x 20 @ 10/ Band Tricep PD 2 x 27Poundstone Curls 1 x 102 Bodyweight dips 1 x 30 Conditioning: None Notes: My PR set was not a PR, but it matches a previous PR. 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. 2x 8 Close Grip Chins 1x 5. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. 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. 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. 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. POST WORKOUT SHAKE CONDITIONING. e. * I paused benches when possible. Low volume as in not enough sets, and also often not enough variation in reps. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. Seems to work well enough. In all seriousness. View Profile. skunk_wicks125. We rounded. com. But what's also great about shrugs against bands is that you don't need to put a million goddamn plates on the bar to get a good training effect. 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. But 100 reps just doesn't really win me over. 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. "Wrist" exercises (i. BB curls - 45# - 1x35, 1x32. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Dumbbells do take up space, though, as you need a lot of them. Yikes I can just barely do the 50 chin ups. Press workout part 1. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. Specifically: belt squats and Poundstone curls. 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. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. 100 reps here just with the. Do the work and have a good plan—the secrets to building anything in life. CryptoPoundstone Curls 80/10/10. BBB with additional biceps work? Starting 531 BBB put of the book. Jim says you can always do more assistance work if you feel like it, and I sure did. Even after a year of doing weight training under the guidance of a personal trainer, my biceps still don't look defined…I can say Im a back person, it is actually the most fun muscle group to train (for me ofxourse). Home. I was your typical 37 year old skinny fat dude when I began this process in August 2017. Have him do 100 reps at 5 pounds with one arm and a real workout with the other arm and laugh at him after an agreed upon time period. He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. But, this was right at the 6k pace from April 1st, so that's encouraging. I'm really pleased with how well this went. More on Poundstone curls, the origin of my high re. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. Figured I'd get these while I had the video camera out. I feel like my triceps are stalling right. MAINWORK. Just wanna throw in a plug for Poundstone curls. 35lbs x 100 Notes. Leg ext (70kg) superset leg curl (65kg) - got 16 reps on all sets both exercises AB Rope pulls: 2 sets to failure at 40kgNot for toning, but Poundstone curls 100x with an empty bar are a thing. And its an entirely different feeling when it comes to those. 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). Now I'm going to start blocking and deleting these retards from. Poundstone Curls 100xAxle. Pete Plan W4 D1. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. I got a struggled 50! DB press 20x2 @20lbs 25lbs. Day 30: Left Calf 14. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. 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. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Rep Power: 12578. It was terrible. Here is what he does to keep his triceps strong. Brace. Yesterday was “Arm Day” for me. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. CONCLUSION/TAKEAWAYS Secondly 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. For my shoulders, I scaled up to two dedicated shoulder workouts a week. 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. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. That set was Sunday night. Today was not bad. 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. Nowhere to overthink things or wonder what is actually going on. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 6 minutes, Intense. Squat Day. I think I had. 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. Hustle & Hold. After this program, I felt like I could accomplish anything. The worst is when I do standing barbell curls. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. ago. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. Friday, August 29th, 2014. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. EZ Bar Curl in strict style. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. 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. That set was Sunday night. Thing is quite a unit. 5/ Lying Cable Laterals 5 x 20 @ 12. Day 4- squats 1x20, dips, chins, assistance. He's got pretty big arms too. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. 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. mr. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. Poundstone Curls. If anything, he's a good example of mixing high volume and high intensity work into the same workout. Day 3. Time for a new log. Seated Axle Overhead Press @ 100; 8 @ 85; 12. * On the bench day, I did incline dumbbell benching, and immediately after the final. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Heavy but manageable. 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. I did a set of Poundstone curls yesterday for a first. Specifically: belt squats and Poundstone curls. The physical therapist gave me the all clear for everything except unassisted pull-ups. Front Squat 225x5, 275 3,3 . This helps. Weekly total: 8,500 meters. After Poundstone Curls, my biceps are. I stick with the same weight for however long it takes me to get 5 x 14,. Run again. Poundstone Curls w/fat bar Band pulls, whatever. Top strength still crummy, but rep strength high. 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. ago. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. That one that didn’t work was the Ninja SP101 Air Fry. But I couldn’t get to 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. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. This week our focus is on Shrugs, Curls, and the Leg Press. 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. Don't use straps. 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”. CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. Usually just giant set them with the press and rows, but sometimes will do poundstone curls at the end if. Basically, I pretend to be a bodybuilder. Solid workout. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. 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. 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. Her floor press is usually something like barx5, 65x4, 70x3, 75x2, 85/90x1 all fast and solid with a pause. If you beat me on curls, doesn't really mean a god damn thing. 9 of 30. 5/ Lying Cable Laterals 5 x 20 @ 12. Well, Derek. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. Question: I would like to incorporate snatch grip high pull and power clean into this routine. 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. He does what he wants. 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. 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. (1,3,2. I’ll run this for a few weeks but wanted peoples thoughts. tbonesteak1233 • 10 mo. Go for a high score. You have seen Derek Poundstone’s dumbbell pressing strength. Yeap, my squats suck. 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. 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. Popularized by Derek Poundstone, the 2008 WSM runner-up. . Whatever was going on last week with stopping Prednisone seems to have passed. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Kroc and Poundstone would like a. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. It is ideally run for 2 cycles, which would be 7 weeks total. I recommend activewear shirts made of primarily spandex. ago. For example, with standing BB curls, I'll warm up using the 25lb curl bar for a set of 30 reps, using slow controlled reps. . Thanks. Rocking my Deep Water shirt and the Mrs hits me with “You are looking big”. Apparently it only takes one set. Myosin May 28, 2022, 7:02pm 11. Reply. Specifically: belt squats and Poundstone curls. Things I Liked: Nothing. Attempted some Poundstone curls with fat gripz, failed at 40. Podcast Q&A for this. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. Why? Because it's more awesome than doing 300 reps. Monday and Thursday were concentratiDaily Simple Questions Thread - April 15, 2021. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. Bench 3x3 @230lbs. Glad you asked, I was thinking the same! Amazing effort @jackolee. You will feel a pump. Your posts about Poundstone curls lately have been great. Rest in the down position, not up. Also it seems to be pretty common to keep events to one day a week or sprinkled lightly throughout the week. I did poundstone curls for the first time on July 17th of this year. Poundstone Curl. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Podcast Q&A. I've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. I have found that cable curls are the most comfortable exercise I can do where i can work my biceps without my elbow hurting too bad. I’m starting this log to track the process of preparing for my first men’s physique competition. I tend to do those on upper body days for. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. Another option if he wants to increase volume, poundstone curls. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. MSKOnlyScans. 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. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. 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. I'll be brutally honest, though, I like Paul and Jim's work. 6. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. Shrugs were done against bands. Apparently it only takes one set. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. LEGENDARY4259 • 1 yr. 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. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. Chins - AMAPx1. DB Curls: 4 sets x 10 reps x 45. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. After a warm-up I did 3. trueBusiness, Economics, and Finance. I would pick a new program in whole. That’s where Jason. I managed 300 with a Rogue axle resting in the up. Back Meh night. Get an olympic bar and get to 100 curls as fast as possible. 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. If curls were programmed, I did Poundstone curls. Try them. Still feeling a bit rough in the morning from the cold, but it seemed to have cleared up by the evening. Paul Carter on Poundstone curls - this dude is a monster, and can even be found on reddit in r/weightroom/ Jim Wendler on the 100-Rep Challenge. Back Raises 3x15. Pro. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Just compete 100 reps without putting the bar down. 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. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. You need to put on bodyweight if you want to. Small amount of growth. unless you were doing Poundstone curls. More on Poundstone curls, the origin of my high rep work, and **** you will never do. One set of poundstcne curls a *week* will be enough to make your elbows thank you. I could probably do more if I had someone to count for me. @jshaving Absolutely an option, and a good use of a degree for sure. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. But didn’t know if that’s enough volume overall. 2. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. The first time you might fail after 40-50 reps, rack it, wait a minute. Just gotta gut this one out. Reverse wrist curls are more for high rep work, not low-rep strength work. I tried poundstone curls today, but I used a 35lb rackable curl bar at my gym. I also did some Poundstone Curl sets and Poundstone Extension sets. 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. I’ll give you the plan if you supply the work. 370K subscribers in the weightroom community. Reply Spartacus1087 • Additional comment actions. 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. 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. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Grace was brutal. I am a fellow 5'9 athlete. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. PaulBeech. Bixeps onthe other hand are boring af, even with the pump. They're solely bone/ligament/tendon. 9M subscribers in the bodybuilding community. That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. It's unbelievable the tension, squeeze and it's easy to progressively overload. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. 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 think poundstone curls and just ultra high rep curls in general are gods gift. I will be using the strong-15 short cycle with 1 extra week for acclimation because of me taking this week off, and the wisdom toofus surgery. It's the end of my planned training for the year, and it felt there, so I went for it and ended up with an all-time press PB and tied an all time deadlift PB. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. 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. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. rugby_lifting May 31, 2020, 6:29am 11. 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. 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. Fat bar. It's like saying that you tried so-n-so's bench routine and your. * Shrugs were done against bands. Suspension Trainer Inverted Rotational Row. May 2 Viking Row Workout Took me 14 minutes counting rest. Your posts about Poundstone curls lately have been great. 60-75 seconds between sets. Set rep PRs each week. Quad extensions . I’m looking to take things to the next level, get stronger, and bre…Poundstone Curls - 36 @ 20kg That was hard. Wednesdays training. I'm doing 30lbs and got 90 reps my second time. I got the bodyweight manipulation game down. 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 u/Recurves-N-Revolvers community on Reddit. Pullups 3x7,7,5. 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. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. Well, Derek Poundstone must have been reading along. It'll put hair on your chest and size on your arms. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Throw in makes it seem like a round of Poundstone curls is an afterthought. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. 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’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 . Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. I really don't do curls. Instead, I’ll have a blog linked directly to the Poundstone Performance website. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Anyone can post a question and the community as a whole is invited and encouraged to. Pumped about that squat PR. Goal for week 3 is all 5 sets completed in 15mins. I guess he started doing this a couple years ago, once a month. I do 1 set of Poundstone curls a week and go for rep PRs each time. Poundstone Curls - 20kg x34 So that went well. 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. 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. Saturday arms . I really don't do curls. Thurs OHP OHP 5x10 Chin ups. Do This Instead. Poundstone Curls same as deadlift day. . 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. I thought the same thing. @flappinit Spot on. . 1x. Axle shrugs against bands 1xmax reps. I do a rope. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. Just a classic way to train biceps and pain tolerance. Rep PR. 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 worked deadlifts back in for the first time since I had hurt my arm playing softball. I felt like these didn't quite…Why are the Pundstones curls ? 1 Like. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. . Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning.