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. Thoughts about life, crap, training, and stuff - M. I worked deadlifts back in for the first time since I had hurt my arm playing softball. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. I really don't do curls. Did well. Really liking the seated BB press as assistance for the overhead press. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. However, Joker sets flew up and knees stayed forward. Felt much stronger today. Reply More posts from r/531Discussion. From the man TNF himself. tbonesteak1233 • 10 mo. . 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. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 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). Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Day 3. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Or high rep band curls, using 3-4 different hand positions or grips to get to 100. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. In 30 days I gained exactly a half an inch. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. My arms was pumped like no other. 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. 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. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. 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?. 6 minutes, Intense. Do chin-ups too if you want to switch it up. Squat 5/3/1, Squat BBB, barbell row 3x10, incline bench 3x10, lying leg raise 4x15. Dumbbells do take up space, though, as you need a lot of them. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. I guess he started doing this a couple years ago, once a month. Warm ups Lat. Pretty much any time I could make things harder, I would. Monday and Thursday were concentratiDaily Simple Questions Thread - April 15, 2021. 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. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Starting to think it's a mindset issue, and that I need to sort my head out for the sets of 5. Take 10 deep breaths and go again. I also gather…great details niceWeight Difference. 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. I am a fellow 5'9 athlete. Poundstone curls felt really bad today. Rest-pause lateral raises and curls as a finisher. More on Poundstone curls, the origin of my high re. 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. I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning. 5. These are referred to as Poundstone curls and are a great pump exercise. 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. Solid workout. Behind the neck press 3x10/superset with 50 band pull aparts. xSwagguh 100-152-175 (5’8) • 2 yr. T3hPwnisher January 15, 2022, 1:48am 2. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. The best arm exercises for strength and size gains. Training - Incline Db Press and Poundstone Curls F. Reply reply. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. Axle shrugs against bands 1xmax reps. Press: 1+ OHP 160x3 . Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Feels like using deadstop reps for my main work and then touch and go (paused at the floor) for supplemental work is a good combination - practice good first reps and then get lots of time under tension. I tend to do those on upper body days for. 35lbs x 100 Notes. I think I remembered them all lol Morning: NAC 1g Citrous bergamot 1000mg Ubiquinal 100mg Vitamin k2 100mcg Curcumin 400mg Vitamin D 50,000iu 2x a week Omega 3 fish oil 4g Beet root extract AM and then pre-workout B complex Cranberry extract Udo's 3-6-9 oil 1tbsp with protein. Tabata prisoner squats w/pushups during 10s rest. Chins same as OHP day High rep delt and triceps work. 3. That's it. I guess he started doing this a couple years ago, once a month. Keeping your upper arms at your sides, curl the bar. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. But, this was right at the 6k pace from April 1st, so that's encouraging. Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. I have swapped all my bicep and triceps work for 1 100 rep set of curls a week and 1 100 rep set of triceps a week (floor extensions). 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. It also fatigues them a bit. To make it really challenging, rest in the down position, not up. It's time to push the mindset. 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. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. I do 1 set of Poundstone curls a week and go for rep PRs each time. . If anything, he's a good example of mixing high volume and high intensity work into the same workout. Seated Leg Curl 3x 12 + Partials. Very confident for next week (5. I guess he started doing this a couple years ago, once a month. 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. Of course, I had tried those as a finisher of a workout. Set rep PRs each week. 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. He ended up. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. 9M subscribers in the bodybuilding community. 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. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. Do the work and have a good plan—the secrets to building anything in life. Your wrists themselves have no muscle. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. Yesterday was “Arm Day” for me. 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. Podcast Q&A. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. Instead of multiple sets of lateral raises, I just did one gigantic dropset. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. I guess he started doing this a couple years ago, once a month. Stick with 10-20 reps to high fatigue or failure. I guess he started doing this a couple years ago, once a month. Warm Up - one set of each. I like doing something like 100 band pull aparts a day everyday. Front squat Holds 3 or 4 sets with 225-315 . Use a weight you can complete the set with, but which will be a struggle by the end. Last one was 158 reps with an empty axle. I’ve been working on contracting my lats. 6. Specifically: belt squats and Poundstone curls. Apparently it only takes one set. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. Instead of multiple sets of lateral raises, I just did one gigantic dropset. But didn’t know if that’s enough volume overall. 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. 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. 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. That set was Sunday night. Post your questions here related to your diet and nutrition or your training routine and exercises. 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. Well, Derek. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. This might be why something as simple as Poundstone curls (as u/MythicalStrength mentions) are so effective: it is a ton of volume. I paused benches when possible. 48 votes, 85 comments. While my sisters fiance attempted to persuade anyone within ear shot that his 6 or so beers+ one shot of rum meant he had drank more alcohol than me. 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. Just wanna throw in a plug for Poundstone curls. 1 Like. The proof is in the pudding. Build bodybuilder arms and strongman strength with this extreme routine. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. Show more Show more 9:49. Thanks. First week was with 25 pound dumbells. Reddit gives you the best of the internet in one place. glute ham raise . 1x. I'm doing 30lbs and got 90 reps my second time. 5 mph (I had to pee, drank too much water before training again). Poundstone Curl x 105 Finger Curls 2 x. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. 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. 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. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. 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. . The physical therapist gave me the all clear for everything except unassisted pull-ups. The cramping/soreness after the first couple of times in particular was incredibly bad. Just compete 100 reps without putting the bar down. This wasn’t just an axle in a squat rack though. “Living the dream”, haha. But hey, it’s his gym. weight goes up after hitting 50. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). Day 4- squats 1x20, dips, chins, assistance. CryptoBand Pullaparts 2 x 20. Figured I'd get these while I had the video camera out. Mon Bench press DB bench press 5x10 (strength imbalance work) DB rows. com covering every day challenges. An entire day for arms is goofy. Offset Grip: This is the first specialized grip. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Felt much stronger today. 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. I hate Derek Poundstone for ever even dreaming this up. It'll put hair on your chest and size on your arms. Finally starting my own log and I’m starting with Dr. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. 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 am using the trap bar for the high pulls and shrugs. 3-Jul BB Incline BP 2x 10. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Day 2: EZ Bar Curl 3x10-12, 3 second negatives. Of course, I had tried those as a finisher of a workout. You will feel a pump. 2. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. . You may have a guard recruiter in your area as well. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. They are shaking as I type this. ) Messed this all up but i was happy with the second and third set. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. v3lv3t May 21, 2019, 8:48pm 1143. Smith machine shrugs superset with upright rows . 5 inch arms. But I used a pair of 25lb dumbbells. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Why? Because it's more awesome than doing 300 reps. 1 set a week is all it takes to build bicepsFigured I'd get these while I had the video camera out. Poundstone Curls w/fat bar Band pulls, whatever. There is a smaller version of the straight bar, but it still comes in at 35 pounds which is higher than the average EZ curl bar. 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. Band Pullaparts 2 x 20 Tibia Raises 2 x 25 Hamstring Curls 2 x 17 Front Squats 3 x 4 @ 250 Used a squat bar. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. My triceps have grown, but my biceps haven't grown much. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. BB curls - 53, 26 + 6. The last few reps, that was as far as I could curl my arms. 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. trueBusiness, Economics, and Finance. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. Poundstone curls with the axle would probably be pretty good. Three times will be great for younger people, but at your age. Reply. 75 inches. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. I then proceeded to drink a half a bottles worth of rum with any mixer I could find. By the way, I tried the poundstone curls for the first time just last week. 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. 2. It makes the weeks like this one feel almost restorative. * I paused benches when possible. It tasted really good! Definitely a lot like Gatorade. Here is what he does to keep his triceps strong. 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. Keep your eyes out for the first post. 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. 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. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. 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. Barbell Curls. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. 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. Another option if he wants to increase volume, poundstone curls. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. * Instead of multiple sets of lateral raises, I just did one gigantic dropset. 100 reps in one set. Deadlift 5/3/1, Deadlift BBB, face pulls 4x15, calve raises 4x10, lying leg raise 4x15. ago. I don't do any direct tricep work, but I do a LOT of pressing and dips in my training, which. Do the work and have a good plan—the secrets to building anything in life. 35lbs x 100 Notes. The August of Arms 2017 progra. ago. Posted by u/AutoModerator - 17 votes and 171 commentsI see Paul Carter mentioned a lot, he has really gone low volume extreme and low rep lately. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. 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. Business, Economics, and Finance. Just 1 set of curls a week is all you needDEREK POUNDSTONE is a two-time Arnold Strongman Classic champion and the host of Poundstone Power Radio, which airs. 5625 inches. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. Jumps 3x5. Low volume as in not enough sets, and also often not enough variation in reps. 5. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. Kept the assistance pretty light, with only 50 push ups for the push category. 9K subscribers Subscribe 142 42K views 10 years ago 40 lb axle bar for ~350 reps. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. 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. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. 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. 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. 5kg x 14 > 37. I time how long it takes to get the total 100 reps. 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. Kroc and Poundstone would like a. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. 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. This is Derek Poundstone . I've pulled 5k+ twice this month, before today. 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. Reply Spartacus1087 • Additional comment actions. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. 5 months is more than enough time on Beefcake. ago. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Doing Kubik style heavy singles is a lot of fun as well. 5/ Lying Cable Laterals 5 x 20 @ 12. Day 3 -. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Strip set - 140's x 11 -> 100's x 5. Specifically: belt squats and Poundstone curls. Derek Poundstone curls in the squat rack (gasp!). It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. May 2 Viking Row Workout Took me 14 minutes counting rest. Pretty much any time I could make things harder, I would. For my shoulders, I scaled up to two dedicated shoulder workouts a week. Her floor press is usually something like barx5, 65x4, 70x3, 75x2, 85/90x1 all fast and solid with a pause. It's unbelievable the tension, squeeze and it's easy to progressively overload. I do very infrequent direct arm work, but I make it meaningful. Repeat this until all 50 reps are done. For these I'll typically do 4 to 6 sets for each movement. I’ll give you the plan if you supply the work. Seated Axle Overhead Press @ 100; 8 @ 85; 12. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. Grace WOD on the axle @ 95lbs. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. You just need to hit them hard, put on weight, and. Once my pee turned brown yesterday, I headed right to the ER. @AnthonyP I use a CAP Barbell vest. Run down does not to begin to describe how I have been feeling in recent years. 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. 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. Cart Checkout. Day 1 1A. Concentration Curls: 4 sets x 10 reps x 35. Use Olympic Barbell only for curling 100 Reps. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Just do 2-3 sets of a curl variant to failure every workout. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. I did a stint with poundstone curls a while back. Try “Poundstone curls”. 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. 5/ Lying Cable Laterals 5 x 20 @ 12. 0 items. Seems to work well enough. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. Any rep scheme, any way you want. Ab stuff . 10-05-2012, 09:37 PM. 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. ago. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. This. Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. Apparently it only takes one set. I know what you’re thinking. Throw in makes it seem like a round of Poundstone curls is an afterthought. 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. 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. 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. Pro. 5k - 29:10. SkepticCyclist • 5 mo. 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. Front Squat 225x5, 275 3,3 . 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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). Didn’t get in till late, think I’m tryin to come down with somethin. Got 1:38 in the re-test. 9 of 30. What would be the. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. After this program, I felt like I could accomplish anything. Location: Melbourne, Victoria, Australia. In all seriousness. Still, added 2 reps from last time but I definitely had to swing some reps to get there. Cardio:57 minutes if cardio at a 15% incline going 2. 5lbs per side taken to 103 reps. I had curls during my beefcakes uppers and it was fine but do them after the bbb and shrugs on lower days abs and calves every workout. ) Do this twice per week on nonconsecutive days. If you can do 100 rep sets you’re basically doing junk volume. The Biceps Endurance Test for August of Arms. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. Start light. And its an entirely different feeling when it comes to those. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. On the bench day, I did incline dumbbell benching, and immediately after the. * Shrugs were done against bands. BBB with additional biceps work? Starting 531 BBB put of the book. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. No need to go mental masturbation on this. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. Dips - AMAPx1. You just need to hit them hard, put on weight, and be patient. Go for a high score. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. I have strong but small biceps. We had another, short and wide, for a couple days before deciding it wasn’t a good size.