Kroc and Poundstone would like a. Grasp the barbell at shoulder width. 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. 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. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Post your questions here related to your diet and nutrition or your training routine and exercises. Popularized by Derek Poundstone, the 2008 WSM runner-up. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. Whatever was going on last week with stopping Prednisone seems to have passed. Subtotal: $0. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. Wednesdays training. i’m an 18 year old male 150 pounds 5’6. Strength Life Legacy. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. OHP: 5's pro + 60% @ 5 x 10-14. 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. Reply Spartacus1087 • Additional comment actions. 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. Hurt my progress? I only have 10-pound dumbbells at home, so lately when I can't go to the gym, I've been doing bicep. 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. Rep PR. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. DB Hammer Curl 2x15-20. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Why? Because it's more awesome than doing 300 reps. My arms was pumped like no other. Although the first week I couldn't straighten my arms properly. 6. Even by week 6, I still didn’t know the best way to approach this. Business, Economics, and Finance. 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. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. 3-Jul BB Incline BP 2x 10. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Once my pee turned brown yesterday, I headed right to the ER. I don't do any direct tricep work, but I do a LOT of pressing and dips in my training, which. If you can do 100 rep sets you’re basically doing junk volume. Also feel like shoulder work is lacking so maybe I should include lateral raises. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. Small amount of growth. 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. Barbell Curls. * Shrugs were done against bands. Cart Checkout. Nowhere to overthink things or wonder what is actually going on. 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. 35lbs x 100 Notes. First week was with 25 pound dumbells. After knocking out those lunges and bicep curls, come back and drop your score to see if you top the. I don't think it's just "man up and push through it" pain, because it's far. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. With all that benching, I'd look into some rear delt work. It's time to push the mindset. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. 21s are pretty dumb IMO. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. Poundstone curls: x129. Poundstone curls with the axle would probably be pretty good. 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. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. This week our focus is on Shrugs, Curls, and the Leg Press. xSwagguh 100-152-175 (5’8) • 2 yr. I do 1 set of Poundstone curls a week and go for rep PRs each time. Ab roller 2x1270 poundstone curls 25 band pushdowns total time: ~40 min. Similar to the Kroc row, Kelso shrug, etc. Poundstone Curls: 100. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Not supplemental or real accessories, still feeling terrible and. 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. 35lbs x 100 Notes. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. MSKOnlyScans. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. ) Do this twice per week on nonconsecutive days. 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 Curl x 105 Finger Curls 2 x 11 @ 155. So on the list of things to introduce at the end of at least one workout a week: strapped shrugs to failure, fat grip Poundstone curls. Topics: Build Muscle Home / Workouts / Workout Routines / Poundstone Power: Train Like a Strongman About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Poundstone curls are the shit. I started messing around with Poundstone curls again recently. Poundstone curls w/ 45lb bar 3. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Keeping your upper arms at your sides, curl the bar. 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. 40 votes, 105 comments. Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. Hustle & Hold. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. The physical therapist gave me the all clear for everything except unassisted pull-ups. I time how long it takes to get the total 100 reps. . How is everyone programming their 100 rep sets. Back Meh night. 1 Like. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition…OHP 3s Week OHP 100lbs x3, 115lbsx3, 130lbsx10 OHP 115lbs @ 5x5 Supersetted DB Rows 94. Jim says you can always do more assistance work if you feel like it, and I sure did. 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. See moreIf you beat me on curls, doesn't really mean a god damn thing. Either 1-2 miles phoned in or hill sprints. After a warm-up I did 3. Quad extensions . From the man TNF himself. 3. I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). Take a picture of him with you, wait a year, take another picture, and compare. He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. 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. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. Phil Heath’s Arm Blast Routine. Weekly total: 8,500 meters. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. Holding a heavy barbell, shrug and row it up to your belly button. These are referred to as Poundstone curls and are a great pump exercise. 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. mr. DB Curls: 4 sets x 10 reps x 45. Never do 5s anymore so i thought a more volume based seed session would be good. For the biceps specifically, I train them once a week on my press day. Bench Day: Bench: Top set 3 x 5. 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. His bread and butter program has you pyramid from a set of 5's to singles. In all seriousness. Use an unloaded axle and get the forearms too. But 100 reps just doesn't really win me over. 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. . Repeat for a month, if its not working then one of the 'more's mentioned earlier are not enough; eat more food and curl more weights with more back exercises. 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. 20's x 50,40. 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. Edit: Here is MythicalStrength doing a set of Poundstone curls. 5. More on Poundstone curls, the origin of my high re. Axle Clean and Strict Press away 5xAxle 5x136 5x151 5x171 (out of the rack…killed my spirit to do so, but I can FINALLY clean again, and I. 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. Pretty much any time I could make things harder, I would. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. 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. I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. 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 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. Going to switch back to bodyweight dips starting next week. I try to set PRs in as many reps as possible without stopping. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. BB curls - 45# - 1x35, 1x32. Reply replyPoundstone curls. Progress after 20 days: up the AOA Program: curls. 3x12-15, if you have energy, last set is 1-2 drops. Use Olympic Barbell only for curling 100 Reps. Had to zombify a few reps to alleviate the cramping. Squat Day. But hey, it’s his gym. Poundstone Curl. BB curls - 53, 26 + 6. Tabata prisoner squats w/pushups during 10s rest. CONDITIONING. Question: I would like to incorporate snatch grip high pull and power clean into this routine. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. 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. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. kd13 May 21, 2019, 8:44pm 1142. t0rment. 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. 5. Podcast Q&A. 00. e. 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. Nothing but brute force and stupidity. 5 months is more than enough time on Beefcake. To that end, I termed one of my arm days as a Hyper Rep day in which I would do Poundstone curls followed by fuckin' endless amounts of tricep pushdowns. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Top strength still crummy, but rep strength high. For these I'll typically do 4 to 6 sets for each movement. Workout A: Squat Pause squat Weighted chins. Getting close to my old 4 rep max. 2. It also fatigues them a bit. . 5 x 5 W1, 5 x 4 W2, 5 x 3 W3. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 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. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. Seated Axle Overhead Press @ 100; 8 @ 85; 12. He calls them Poundstone curls. Poundstone Curls w/fat bar Band pulls, whatever. I'm currently just doing a set of poundstone curls 3x a week for elbow health and it makes my arms grow like weeds. However, Joker sets flew up and knees stayed forward. 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. Hustle & Hold. 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. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. Front Squat 225x5, 275 3,3 . Squat 5/3/1, Squat BBB, barbell row 3x10, incline bench 3x10, lying leg raise 4x15. Go for a high score. 2. Take 10 deep breaths and go again. 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. Reply More posts from r/531Discussion. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. 4. I’m pretty pleased with things as a total. Dips @ BW; 21 @ -40; 14. . First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. Kroc rows 1xmax reps. 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 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. 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. Finally starting my own log and I’m starting with Dr. Rep Power: 12578. triceps/biceps - pushdowns/db skulls/overhead triceps, etc db curls/cable curls/poundstone curls - 100 reps Day 3 squats-light 2x3 using strong-15 back offs deads - 5,4,3,2,1,1,1 or 25/45 doubles method to a top crisp double upperback - 100 reps pick one shrugs/rows/pulldowns Day 4I do Poundstone Curls too (how Paul got a 160 is beyond me, I got 70 in a row last week and it made me shake all over). Hammer Curls x. Throw in makes it seem like a round of Poundstone curls is an afterthought. Pause Bench: 95kg 4x6, (RTF 15) Tempo Eccentric Deadlift: 152. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. Poundstone curls and high volume lat pulldowns have done more for those two things for me in the past three months than my compound focused lifting did in two years. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. The name of this new log is for my new frame of mind. Of course, I had tried those as a finisher of a workout. 5 inches, Right Calf 14. My guess is that they were popularized by the man, then given his name. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. * Instead of 5x10 curls, I’d do 1 set of Poundstone curls. 370K subscribers in the weightroom community. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 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. I guess he started doing this a couple years ago, once a month. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. Notes - No longer will they be known as Poundstone Curls. Yikes I can just barely do the 50 chin ups. 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. Offset Grip: This is the first specialized grip. sub is closed for repairs. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Sometimes I throw in some preacher work as well. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. I do 1 set of Poundstone curls a week and go for rep PRs each time. Business, Economics, and Finance. Do chin-ups too if you want to switch it up. Me three. . I’m starting this log to track the process of preparing for my first men’s physique competition. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. ago. Biceps were cramping, high volume picking day at work 1,100 or so 10-25lb boxes. Kept the assistance pretty light, with only 50 push ups for the push category. Whatever was going on last week with stopping Prednisone seems to have passed. Hold the handles and lean back with arms extended so that your body is supported by the suspension trainer and only your feet are on the floor. Last edited by PaulBeech; 10-05-2012 at 09:28 PM. Band curls + Close grip chin up flex arm holds/hangs. Paul Carter Barbell Curls for 160 Reps. Your posts about Poundstone curls lately have been great. I'll be brutally honest, though, I like Paul and Jim's work. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Your wrists themselves have no muscle. 23 SPM @ 2:14. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. 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. On press days I would do poundstone curls afterwards, and. I feel like my triceps are stalling right. This is to make up for the robot not publishing a thread. com covering every day challenges. Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. 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. I did a stint with poundstone curls a while back. View Profile. Chinese Elite Gymnasts Training for Tokyo 2011. I'll also do 5x8-12 seated DB hammer curls one other day a week. Home. Just wanna throw in a plug for Poundstone curls. Solid workout. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Thurs OHP OHP 5x10 Chin ups. Just a classic way to train biceps and pain tolerance. I’ll run this for a few weeks but wanted peoples thoughts. For my shoulders, I scaled up to two dedicated shoulder workouts a week. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. This wasn’t just an axle in a squat rack though. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. 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. I tend to do those on upper body days for. Ab stuff . Figured I'd get these while I had the video camera out. Do This Instead. 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. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. 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”. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. . Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. With these movement pairings I'll typically have one heavier and one lighter, meaning fewer reps and more reps. I’ll give you the plan if you supply the work. Cardio:57 minutes if cardio at a 15% incline going 2. Get an olympic bar and get to 100 curls as fast as possible. 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. Via them, want your ass kicked? Try their "slurpees" Anyone work on 100 reps and have any experience with them? 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. @flappinit Spot on. 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. Join Date: Mar 2009. Time: 10m 48s. 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?. Deadlift 5/3/1, Deadlift BBB, face pulls 4x15, calve raises 4x10, lying leg raise 4x15. Time for a new log. Because of my day off/short workout on wednesday, I mashed up my 5/3/1 day for front squats and my bench day together. Cool Whip for breakfast, bulking on Pizza Hut but. In 30 days I gained exactly a half an inch. $60. If squats were programmed, I did belt squats. You need to put on bodyweight if you want to. Bike 20 mins BSE Flow Cossack Squats ATG Split Squat Standing Twists w PVC pipe Bar Hang Box Jumps Med Ball SlamsPoundstone Curls - 27 @ 20kg Deadlifts moving really well. (sets of 100 "Poundstone curls" for instance). Try poundstone curls. I have strong but small biceps. Derek Poundstone curls in the squat rack (gasp!). Surely the huge amount of time under tension should be. 75 inches. Best. 5/ Lying Cable Laterals 5 x 20 @ 12. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). 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. 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. 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. Reddit gives you the best of the internet in one place. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. Hold for a second at the top and repeat. You just need to hit them hard, put on weight, and be patient. Notes: felt very sore from the get go. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Day 3- bench BBB beefcake, rows, assistance. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. 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 did poundstone curls for the first time on July 17th of this year. Myosin May 28, 2022, 7:02pm 11. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. v3lv3t May 21, 2019, 8:48pm 1143. Poundstone curls 100x1 @45lbs. I’ll give you the plan if you supply the work. Wanted to get a pump after my PR set went poorly. Run down does not to begin to describe how I have been feeling in recent years. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. Axle shrugs against bands 1xmax reps. I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. 5/ Lying Cable Laterals 5 x 20 @ 12. I do a rope. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). Felt much stronger today. . Or at least a lot of plates for an. The first time you might fail after 40-50 reps, rack it, wait a minute. Suspension Trainer Inverted Rotational Row.