That set was Sunday night. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. Here he does curls with a 40 lb axle bar for ~350 reps. What would be the benefits of such a workout? I like them personally. Do the work and have a good plan—the secrets to building anything in life. If you check out his website he seems to know a lot about weight training. My arms was pumped like no other. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. weight goes up after hitting 50. Feet up Bench: Exactly the same progression/rest times as OHP volume work. 02/07/21 End of Wave 1 Belt is too loose so had to make a new one hole today, when I started training 9 months ago was on the widest hole so very good progress on the weightloss Wave 2/Week 4/Day 1 STRENGTH GIANT SET - Squat Focus (Hypertrophy) Front Squats 60 x 9 80 x 7 100 x 3 Squat Jumps with medball x 3 x 10. In 30 days I gained exactly a half an inch. 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. View Profile. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). 5. DB benching on the bench and press days, rows and belt squats on the squat days, a full on “back day” for the deadlift day, Poundstone curls on bench day, etc etc. DB bench (possibly incline)/weighted chins superset; BtN Press; Squat/pull over; Kroc row; Axle shrugs against bands; DAILY. The last few reps, that was as far as I could curl my arms. Reply Spartacus1087 • Additional comment actions. More on Poundstone curls, the origin of my high rep work, and **** you will never do. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 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. Thoughts about life, crap, training, and stuff - M. 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. Grasp the barbell at shoulder width. Here is what he does to keep his triceps strong. Power cleans 155x5x5. Either 1-2 miles phoned in or hill sprints. The August of Arms 2017 progra. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. To make it really challenging, rest in the down position, not up. 5x5. Podcast Q&A. Just general RPE on heavy lifts: 9. Jumps 3x5. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. 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. Once I got to 75 I thought there is absolutely NO WAY I'm quitting now I'm this close. Pro. BBB with additional biceps work? Starting 531 BBB put of the book. . e. You may have a guard recruiter in your area as well. Figured I'd get these while I had the video camera out. He calls them Poundstone curls. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. 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. 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. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. . It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. 9M subscribers in the bodybuilding community. Watch. Age: 32. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. i’m an 18 year old male 150 pounds 5’6. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. Back Raises 3x15. I tried poundstone curls today, but I used a 35lb rackable curl bar at my gym. He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. I guess he started doing this a couple years ago, once a month. 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. Day 4- squats 1x20, dips, chins, assistance. For these I'll typically do 4 to 6 sets for each movement. Instead of multiple sets of lateral raises, I just did one gigantic dropset. 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. With these movement pairings I'll typically have one heavier and one lighter, meaning fewer reps and more reps. Nothing but brute force and stupidity. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. It's not a tiring movement and you can get lots of volume without causing fatigue. Dips - AMAPx1. Smith machine shrugs superset with upright rows . 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. 23 SPM @ 2:14. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. Build bodybuilder arms and strongman strength with this extreme routine. I like doing something like 100 band pull aparts a day everyday. The proof is in the pudding. If you beat me on curls, doesn't really mean a god damn thing. 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. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. Doing Kubik style heavy singles is a lot of fun as well. More on that later. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. Subtotal: $0. T3hPwnisher January 15, 2022, 1:48am 2. “Living the dream”, haha. He does what he wants. Try “Poundstone curls”. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. I could probably do more if I had someone to count for me. 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. Bench Day: Bench: Top set 3 x 5. Getting close to my old 4 rep max. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. 60's x 12,8. CryptoPoundstone Curls 80/10/10. Jim says you can always do more assistance work if you feel like it, and I sure did. Never do 5s anymore so i thought a more volume based seed session would be good. Skull Crushers with 97. Also feel like shoulder work is lacking so maybe I should include lateral raises. 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. Poundstone curls w/ 45lb bar 3. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. Reply More posts from r/531Discussion. The first time you might fail after 40-50 reps, rack it, wait a minute. Really liking the seated BB press as assistance for the overhead press. Well, Derek Poundstone must have been reading along. 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. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. I guess he started doing this a couple years ago, once a month. August of Arms: Muscle Building Strength. 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. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Did hit a nice PR in the Poundstone curls. Small amount of growth. Hammer Curls x. 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. Goal for week 3 is all 5 sets completed in 15mins. The August of Arms 2017 progra. 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. Wanted to quit almost right away. I’m sure internal investigations would take an interest that’s for sure hahaAbsolutely beneficial. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. The u/Recurves-N-Revolvers community on Reddit. I try to set PRs in as many reps as possible without stopping. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. A subreddit for general weight training discussion, focused on intermediate…Band Pullaparts 2 x 20. 6/500. Seated Axle Overhead Press @ 100; 8 @ 85; 12. tbonesteak1233 • 10 mo. 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 . He's an advanced lifter and was stuck at 16. It's unbelievable the tension, squeeze and it's easy to progressively overload. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. Achievement unlocked. After this program, I felt like I could accomplish anything. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. 5. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. 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. Myosin May 28, 2022, 7:02pm 11. I've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. 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. He's got pretty big arms too. Anything past 20 is almost useless and won't help you too. Yikes I can just barely do the 50 chin ups. Try poundstone 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. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning. I’m looking to take things to the next level, get stronger, and bre…Poundstone Curls - 36 @ 20kg That was hard. I thought the same thing. Hold for a second at the top and repeat. Poundstone curls 188xAxle. 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. 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. It's like saying that you tried so-n-so's bench routine and your. PaulBeech. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. Just wanna throw in a plug for Poundstone curls. 100RepChallenge. 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. Preacher Curls: 4/10/90. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. Surely the huge amount of time under tension should be. Offset Grip: This is the first specialized grip. Kroc rows 1xmax reps. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 35lbs x 100 Notes. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. 5/ Lying Cable Laterals 5 x 20 @ 12. @AnthonyP I use a CAP Barbell vest. Concentration Curls: 4/10/45. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. I can’t perform as well as I can with a few meals in me, but still feel more. OHP: 5's pro + 60% @ 5 x 10-14. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 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. Nah, swung back to Poundstone curls because biceps are importanter (also more important for carries, pushing is for chumps who stay in lane instead of snaking all the kills). I'm really pleased with how well this went. One week is intervals for technique and capacity training, and barely any assistance, the next is testing one of the 3 lifts for time, and greater assistance. Of course, I had tried those as a finisher of a workout. BB curls - 45# - 1x35, 1x32. Day 1 1A. That set was Sunday night. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. 2. Cardio:57 minutes if cardio at a 15% incline going 2. 21s are pretty dumb IMO. 3x12-15, if you have energy, last set is 1-2 drops. Behind the neck press 3x10/superset with 50 band pull aparts. 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. Axle shrugs against bands 1xmax reps. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. 24 votes, 294 comments. I’m starting this log to track the process of preparing for my first men’s physique competition. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. POST WORKOUT SHAKE CONDITIONING. kd13 May 21, 2019, 8:44pm 1142. Don't use straps. They are named after Derek Poundstone. On the bench day, I did incline dumbbell benching, and immediately after the. 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 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. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. I would pick a new program in whole. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. After my final set of dips, I’d jump straight into my first set of push ups. Apparently it only takes one set. He ended up. After a warm-up I did 3. For the biceps specifically, I train them once a week on my press day. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. 5/ Lying Cable Laterals 5 x 20 @ 12. By the end of the feeder he was nearing or slightly above 17 inch. But I agree with Elvia, if all he has ever done is increase volume and hasn't done shit. Just do 2-3 sets of a curl variant to failure every workout. I also did some Poundstone Curl sets and Poundstone Extension sets. 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. RDL 2x 10. 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. Last one was 158 reps with an empty axle. 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”. 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. August of Arms 2016 – Poundstone Curls – Barbell x 100 reps AFAP The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Supinated (Underhand): This is the the least common of the three main grips, but still used for bicep-heavy exercises such as supinated rows or curls. Repeat this until all 50 reps are done. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. Something like 5x10 will though, doing 100 reps in a row just. Time for a new log. steel_neil October 28, 2019, 1:33am 6. Poundstone curls will shut that shit down after one set. Basically, I pretend to be a bodybuilder. That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. The Biceps Endurance Test for August of Arms. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. 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. Pretty much any time I could make things harder, I would. The best arm exercises for strength and size gains. Rope Curls: 4 sets x 10 reps x 80. Squat Day. Deadlift 5/3/1, Deadlift BBB, face pulls 4x15, calve raises 4x10, lying leg raise 4x15. However, Joker sets flew up and knees stayed forward. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. One set of poundstcne curls a *week* will be enough to make your elbows thank you. This week our focus is on Shrugs, Curls, and the Leg Press. 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. 25 inches. Start light. Chins same as OHP day High rep delt and triceps work. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. Thoughts about life, crap, training, and stuff - Monday EditionAssistance: pulldowns, seated press, face pulls, curls. Thoughts about life, crap, training, and stuff - More on the Ohio SessionsPoundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. Wanted to get a pump after my PR set went poorly. Seated Axle Overhead Press @ 100; 8 @ 85; 12. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. The physical therapist gave me the all clear for everything except unassisted pull-ups. I'll be brutally honest, though, I like Paul and Jim's work. No podcast night night. 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. The rest was history. 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. 1 Like. Keeping your upper arms at your sides, curl the bar. Back Meh night. 5 mph (I had to pee, drank too much water before training again). Add a Comment. 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. Paul Carter Barbell Curls for 160 Reps. I wear a strap. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Just compete 100 reps without putting the bar down. Reply replyPoundstone curls. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. 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. Cable Curls: 4/10/150. No 1 rep maxes, or even 3 rep maxes. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. Pretty much any time I could make things harder, I would. I did a set of Poundstone curls yesterday for a first. Reddit gives you the best of the internet in one place. You just need to hit them hard, put on weight, and be patient. 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. Posts: 13,371. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. But 100 reps just doesn't really win me over. 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. Workout A: Squat Pause squat Weighted chins. Derek Poundstone curls in the squat rack (gasp!). 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. That's it. Doing 100 reps with an empty bar are Poundstone curls. I do 1 set of Poundstone curls a week and go for rep PRs each time. 100 rep Poundstone curls are also great for some bicep prehab. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. Holding a heavy barbell, shrug and row it up to your belly button. Heavy but manageable. Just a classic way to train biceps and pain tolerance. Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. 5/ Lying Cable Laterals 5 x 20 @ 12. Seated Axle Overhead Press @ 100; 8 @ 85; 12. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. Top Heavy Hypertrophy A little catch up. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. For me it very much was just a pain tunnel with a light at the other end. 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. No amount of exercise will grow them. Whatever was going on last week with stopping Prednisone seems to have passed. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. 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. 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. 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. Three times will be great for younger people, but at your age. Poundstone Curl. Cart Checkout. I've pulled 5k+ twice this month, before today. 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. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. 5/ Lying Cable Laterals 5 x 20 @ 12. 9M subscribers in the bodybuilding community. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. 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. 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. 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). I then proceeded to drink a half a bottles worth of rum with any mixer I could find. 2. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. I don't think I've hit more than 60 consecutively yet. 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. There are a couple of very sick, twisted and sadistic people out there who deserve to be. Rep Power: 12578. Apparently it only takes one set. It is ideally run for 2 cycles, which would be 7 weeks total. SkepticCyclist • 5 mo. After 50 my form […] Filed Under: bodybuilding, curls, videos. The high rep stuff is mostly. Click here to visit his website. ReplyJayzus wept. Poundstone Curls 100x1 @30lbs. Originally had 8s on. Thurs OHP OHP 5x10 Chin ups. . 5kg x 14 > 37. 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. Band pulls, same as deadlift day. subscribers . Try them. Poundstone Curls Band Pullaparts Band Overhead Tricep Mechanical Drop Set DB Curl Mechanical Drop Set Lateral Raises The main lifts (SSB, bench, TBDL, OHP) used the standard hypertrophy progression, supplemental stuff used the auxiliary progression and most of the accessories used a total reps progression, i. Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. Show more Show more 9:49. Poundstone Curls 100xAxle. I think some hammer curls or reverse curls would be good for elbow health. Pumped about that squat PR. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Press: 37. Quad extensions . Hustle & Hold. 26 votes, 36 comments. Going to add those to arm days going forward until I don't get sore like this anymore. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Although, I am aware that a pump isn't purely indicative of growth. $60. 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 do very infrequent direct arm work, but I make it meaningful. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. Another variable is how often you work out. Pounding out the arms was a great ending. Take a picture of him with you, wait a year, take another picture, and compare. Business, Economics, and Finance.