Weight: 45-pound barbell. After my final set of dips, I’d jump straight into my first set of push ups. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. This is Derek Poundstone . But I agree with Elvia, if all he has ever done is increase volume and hasn't done shit. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. 1. We rounded. 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. weight goes up after hitting 50. 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. 40 votes, 105 comments. Dips Assisted: 100rep > 136rep. DB poundstone curls - 75 @ 3s. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. They're solely bone/ligament/tendon. Face Pulls - kindergarten band x 100. Band Tricep PD 2 x 26 Band Straight Arm PD 3 x 26 Big Blok Bench @ 225; x 6 MiD Blok Bench @ 185; 15, 10 Smol Blok Bench @ 155; 15 Machine Curl @ 125; 6 @ 95; 9 @ 65; 14 @ 55; 16 Machine Dips @ 285; 6 @ 150; 22 285 is the machines natural maximum weight. Which seems ridiculously long. rugby_lifting May 31, 2020, 6:29am 11. That's it. Poundstone Curls same as deadlift day. 3-Jul BB Incline BP 2x 10. Try “Poundstone curls”. By the way, I tried the poundstone curls for the first time just last week. Glad you asked, I was thinking the same! Amazing effort @jackolee. Doing 100 reps with an empty bar are 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. I’m starting this log to track the process of preparing for my first men’s physique competition. He comes home everyday excited about the weight he. He's been using a 40-lb axle lately though because of the added forearm difficulty. 1x. 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. Suspension Trainer Inverted Rotational Row. My guess is that they were popularized by the man, then given his name. It is ideally run for 2 cycles, which would be 7 weeks total. Derek Poundstone curls in the squat rack (gasp!). Watch. This is like a shrug/upright row hybrid. Dips - AMAPx1. The Biceps Endurance Test for August of Arms. Poundstone Curl. 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. 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. 60-90 seconds rest. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. Press: 37. BBB with additional biceps work? Starting 531 BBB put of the book. Back Raises 3x15. Poundstone curls are the shit. 802 votes, 71 comments. Not supplemental or real accessories, still feeling terrible and. 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. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. I paused benches when possible. Will hopefully get used to that feeling of imminent death and smash that time over the next 6 weeks. Friday, August 29th, 2014. It tasted really good! Definitely a lot like Gatorade. I try to set PRs in as many reps as possible without stopping. 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. Repeat this until all 50 reps are done. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. Pullups 3x7,7,5. Sure a lot of guys lean a little closer to powerlifting ranges most of the time, but then again Poundstone curls are a thing, lol. I do a rope. 60-75 seconds between sets. 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 started messing around with Poundstone curls again recently. I’ve been working on contracting my lats. It was a very busy day at work today. I recommend activewear shirts made of primarily spandex. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. . This is the first time exceeding the E1RM I set with low bar squats in the high bar position. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. I guess he started doing this a couple years ago, once a month. It also fatigues them a bit. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. ReplyJayzus wept. Jamie either has the strongest biceps. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8Changed Olympic Squat to Front Squat on week two. Hack Squats 3x 12. I really don't do curls. I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. Same as OHP day. I’ve given in lately to eating a ton of food and. They are named after Derek Poundstone. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. Do the work and have a good plan—the secrets to building anything in life. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. Feet up Bench: Exactly the same progression/rest times as OHP volume work. Still, added 2 reps from last time but I definitely had to swing some reps to get there. I don't think I've hit more than 60 consecutively yet. Dumbbells do take up space, though, as you need a lot of them. Holding a heavy barbell, shrug and row it up to your belly button. When doing curls, let your wrist bend back a little (this tip from Arnie himself) Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big difference to my elbows. CryptoPoundstone Curls 80/10/10. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. Fantastic way to accumulate volume. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. Just a classic way to train biceps and pain tolerance. Podcast Q&A for this. glute ham raise . Just wanna throw in a plug for Poundstone curls. I hate Derek Poundstone for ever even dreaming this up. Poundstone Curl. Press J to jump to the feed. That set was Sunday night. Today was not bad. A bit brosciencey but my arms grew like crazy doing this over 6 weeks, and it was awesome hitting 100 reps in 1 set in week 5. . I've pulled 5k+ twice this month, before today. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. His bread and butter program has you pyramid from a set of 5's to singles. I’m pretty pleased with things as a total. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. 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. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. Leg curls and extensions 100 reps. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. This wasn’t just an axle in a squat rack though. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. 5 inch arms. t0rment. Finally starting my own log and I’m starting with Dr. Both give me sharp, intense wrist pain at the top of the movement. SSB Squat 225x5 265x5 300x9 265x5x5. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. But I couldn’t get to 100. 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. 5625 inches. . My arms was pumped like no other. I also gather… great details nice Weight Difference. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. 3. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. Seems to work well enough. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. I guess he started doing this a couple years ago, once a month. 6/500. Poundstone curls (1 rep more than previous workout each time) DAY B. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. He does what he wants. 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. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. No longer will they be known as Poundstone Curls. Concentration Curls: 4 sets x 10 reps x 35. POST WORKOUT SHAKE CONDITIONING. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone. ago. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. Very few changes. Subtotal: $0. Take a picture of him with you, wait a year, take another picture, and compare. . See moreIf you beat me on curls, doesn't really mean a god damn thing. In 30 days I gained exactly a half an inch. Push Press 175 3,3,3 . Shrugs were done against bands. Front Squat 225x5, 275 3,3 . 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 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. Poundstone Curls 100x1 @30lbs. 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. They are shaking as I type this. (Or use whatever weight allows you to barely hit 100 reps or close. Keeping your upper arms at your sides, curl the bar. 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. Posts: 13,371. For my shoulders, I scaled up to two dedicated shoulder workouts a week. 4. . PM WORKOUT Keg clean 3x150 2x175 1x200 1x225 w/press at top 1x240 w/press at top (5lb PR) 1x225 w/press at top Poundstone. 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. Instead of multiple sets of lateral raises, I just did one gigantic dropset. Do the work and have a good plan—the secrets to building anything in life. Hustle & Hold. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Best. They won't work for everybody (just like anything in life). @jshaving Absolutely an option, and a good use of a degree for sure. Notes - No longer will they be known as Poundstone Curls. 5 inches, Right 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. Alright so a little info. 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. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. There is a smaller version of the straight bar, but it still comes in at 35 pounds. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. Feels better already. Notes: 3:00 between sets of benching, 2:00 between sets of dips. Monday and Thursday were concentratiDaily Simple Questions Thread - April 15, 2021. However, about 2 years ago, I made. 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. I also did some Poundstone Curl sets and Poundstone Extension sets. 5kg (215 lbs). 35lbs x 100 Notes. 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. Jan 17th, 4PM GMT+8. I stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. I can’t perform as well as I can with a few meals in me, but still feel more. I am a fellow 5'9 athlete. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. Notes: 90 seconds rest on the deads. Dips 3x 6. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. The last few reps, that was as far as I could curl my arms. Training - Incline Db Press and Poundstone Curls F. In this case, complete the reps using one of these approaches: Do as many reps as possible. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. Press: 1+ OHP 160x3 . . Band pulls, same as deadlift day. Day 3 -. Notes. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Top strength still crummy, but rep strength high. I'm just not convinced it'll do much for hypertrophy. The best arm exercises for strength and size gains. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. 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. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. I stick with the same weight for however long it takes me to get 5 x 14,. Either 1-2 miles phoned in or hill sprints. 1 Like. Your wrists themselves have no muscle. 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. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Poundstone Curls 100xAxle. I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. Did hit a nice PR in the Poundstone curls. Otherwise, that’s it. If you can do 100 rep sets you’re basically doing junk volume. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. I'll be brutally honest, though, I like Paul and Jim's work. I got the bodyweight manipulation game down. 5 > 7/8. 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. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. ) Do this twice per week on nonconsecutive days. 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. Your posts about Poundstone curls lately have been great. Chinese Elite Gymnasts Training for Tokyo 2011. 5kg x 20. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. 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. Well, Derek. It's time to push the mindset. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Instead of multiple sets of lateral raises, I just did one gigantic dropset. Similar to the Kroc row, Kelso shrug, etc. Reddit gives you the best of the internet in one place. Whatever was going on last week with stopping Prednisone seems to have passed. Training - Incline Db Press and Poundstone Curls F. 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. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Phil Heath’s Arm Blast Routine. Things I Liked: Nothing. Grace WOD on the axle @ 95lbs. Last one was 158 reps with an empty axle. bring your elbows up/forward slightly at the top of each rep. 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. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. From the man TNF himself. The sum of all things definetly is heavy on my shoulders. For a bicep curl, you're flexing/tensing your bicep throughout the whole movement, but skullcrushers are a type of extension movement, so when your arm is in flexion, the tricep isn't engaged as much as it is when it is extending, it still may be to a. Why? Because it's more awesome than doing 300 reps. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). Business, Economics, and Finance. Behind the neck press 3x10/superset with 50 band pull aparts. Reply replyPoundstone curls. 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. 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). Kroc rows 1xmax reps. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. You just need to hit them hard, put on weight, and be patient. Breathing squats 1x20/pull overs 1x20. Go for a high score. My triceps have grown, but my biceps haven't grown much. ham curls . I'm currently just doing a set of poundstone curls 3x a week for elbow health and it makes my arms grow like weeds. 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. Achievement unlocked. 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. 100's x 5,5. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. SkepticCyclist • 5 mo. I tend to do those on upper body days for. Mods, feel free to copy and collapse this thread when the robot thread for July 28 shows up. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. Tabata prisoner squats w/pushups during 10s rest. I did poundstone curls for the first time on July 17th of this year. I think this will be solid. The proof is in the pudding. Definitely played a major role in improving my deadlift besides the prescribed strength work. 5lbs per side taken to 103 reps. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. I would pick a new program in whole. Low volume as in not enough sets, and also often not enough variation in reps. After 50 my form […] Filed Under: bodybuilding, curls, videos. Worked up to a 200 rep set. ago. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. Back Meh night. The rest was history. Tricep bar “Poundstone” curls. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. The u/Recurves-N-Revolvers community on Reddit. I managed 300 with a Rogue axle resting in the up. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. Pounding out the arms was a great ending. Late to the party but after the thread on Poundstone curls I decided to do them instead of 2x10 curls. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. Planning on max reps with 300lbs in a month. 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. Pretty much any time I could make things harder, I would. I do very infrequent direct arm work, but I make it meaningful. unless you were doing Poundstone curls. @flappinit Spot on. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. Weekly total: 8,500 meters. It should take about 10 minutes to perform 100 reps. I’ve made some significant changes to my training and diet in the. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. It's unbelievable the tension, squeeze and it's easy to progressively overload. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. 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. 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. For these I'll typically do 4 to 6 sets for each movement. CryptoBand Pullaparts 2 x 20. 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. Ab stuff . Run again. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. 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. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. My arms was pumped like no other. 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. In all seriousness. Once I got to 75 I thought there is absolutely NO WAY I'm quitting now I'm this close. 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. Just general RPE on heavy lifts: 9. Of course, I had tried those as a finisher of a workout. Time: 10m 48s. Stick with 10-20 reps to high fatigue or failure. 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 to save time on curls, etc. Set rep PRs each week. I do 1 set of Poundstone curls a week and go for rep PRs each time. Rest-pause lateral raises and curls as a finisher. More on Poundstone curls, the origin of my high re. Low-Understanding119 • 2 yr. Try them. Just do 2-3 sets of a curl variant to failure every workout. ) Messed this all up but i was happy with the second and third set. After this program, I felt like I could accomplish anything. trueBusiness, Economics, and Finance. Hanging Leg Raises 5x10. OHP: 5's pro + 60% @ 5 x 10-14. DB Curls: 4 sets x 10 reps x 45. Yesterday was “Arm Day” for me. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Set rep PRs each week. 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. . . Going to switch back to bodyweight dips starting next week. 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. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. I think I had. MAINWORK. Or high rep band curls, using 3-4 different hand positions or grips to get to 100. They hurt like hell, and after my set of 90 my fingers were almost numb from I. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. The first time you might fail after 40-50 reps, rack it, wait a minute.