The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Workout B:I've had a few people ask me how I am going to structure my training for the UPA Meet in detail. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone. 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. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Watch. 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. I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. Build bodybuilder arms and strongman strength with this extreme routine. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). How is everyone programming their 100 rep sets. Pro. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. 2/2/21. Don't put the bar down. 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. Press workout part 1. Didn’t get in till late, think I’m tryin to come down with somethin. Got up at 0315 so I could squeeze in this training session before work. 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. 5. Poundstone Curls: 100. 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. I have strong but small biceps. 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. 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. I got a struggled 50! DB press 20x2 @20lbs 25lbs. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. Well, Derek Poundstone must have been reading along. I worked deadlifts back in for the first time since I had hurt my arm playing softball. It's time to push the mindset. Top strength still crummy, but rep strength high. Strip set - 140's x 11 -> 100's x 5. So I don’t want to jump the gun—I’m planning to write up a Week 1 summary on Sunday morning, as usual—but my attempts at Poundstone curls and these Widowmaker sets are absolutely reinforcing what I already know: my body is incredibly capable when. Everything is allowed dude. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. ) Do this twice per week on nonconsecutive days. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. i’m an 18 year old male 150 pounds 5’6. But it just kind of went away after a couple weeks. 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. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. Run again. Poundstone Curls: 60. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. 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. mr. But I used a pair of 25lb dumbbells. Do the work and have a good plan—the secrets to building anything in life. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. Just compete 100 reps without putting the bar down. Set rep PRs each week. Whatever was going on last week with stopping Prednisone seems to have passed. 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 stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. Concentration Curls: 4 sets x 10 reps x 35. Which seems ridiculously long. Smith machine shrugs superset with upright rows . But 100 reps just doesn't really win me over. I guess he started doing this a couple years ago, once a month. For my shoulders, I scaled up to two dedicated shoulder workouts a week. 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. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Repeat this until all 50 reps are done. Three times will be great for younger people, but at your age. This might be why something as simple as Poundstone curls (as u/MythicalStrength mentions) are so effective: it is a ton of volume. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. 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. 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. Either 1-2 miles phoned in or hill sprints. After a warm-up I did 3. Dumbbells do take up space, though, as you need a lot of them. After 50 my form […] Filed Under: bodybuilding, curls, videos. Day 2: EZ Bar Curl 3x10-12, 3 second negatives. 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. 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. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. . Instead of multiple sets of lateral raises, I just did one gigantic dropset. I’m starting this log to track the process of preparing for my first men’s physique competition. No amount of exercise will grow them. Top Heavy Hypertrophy A little catch up. Use them as high-rep mass builders, like a bodybuilder. My triceps have grown, but my biceps haven't grown much. No podcast night night. Just gotta gut this one out. I'm really pleased with how well this went. Notes: 90 seconds rest on the deads. I knew I was in trouble Monday. I am a fellow 5'9 athlete. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Weekly total: 8,500 meters. I don't do any direct tricep work, but I do a LOT of pressing and dips in my training, which. 1. 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. Reply. Rocking my Deep Water shirt and the Mrs hits me with “You are looking big”. Notes: felt very sore from the get go. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. I hate Derek Poundstone for ever even dreaming this up. Poundstone curls with the axle would probably be pretty good. Just wanna throw in a plug for Poundstone curls. 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. News, articles, personal pictures, videos & advice on everything related to…massive arms you'll often hear two opposing arguments coming from guys on two opposite ends of the spectrum first you'll have guys with great arm genetics who love training them they'll tell you you should be doing 5 10 or even 20 different arm exercises in the gym and then you'll have guys with poor arm genetics who swear up and down that. See moreIf you beat me on curls, doesn't really mean a god damn thing. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. I think this will be solid. I guess he started doing this a couple years ago, once a month. No 1 rep maxes, or even 3 rep maxes. Face Pulls - kindergarten band x 100. Did well. There is a smaller version of the straight bar, but it still comes in at 35 pounds. Rope Curls: 4 sets x 10 reps x 80. 2. Seated Axle Overhead Press @ 100; 8 @ 85; 12. May 2 Viking Row Workout Took me 14 minutes counting rest. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. 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. 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. 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. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. 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. 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've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. It's been a trend for a while for people to avoid doing direct arm work, like they're too cool to be doing meme curls. Thoughts about life, crap, training, and stuff - M. and i’ve been working out for a year and like 3 months but November 2020 i got in a motorcycle crash and lost like all my gains so after that i basically restarted back to where i was when i first started. Best. Got 1:38 in the re-test. 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. Try “Poundstone curls”. 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. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. 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. In this case, complete the reps using one of these approaches: Do as many reps as possible. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. felt a bit unproductive due to the longer rest times cgbp@70 for 5-8s supersetted with dips, i really felt it in the triceps the next day. I tend to do those on upper body days for. After knocking out those lunges and bicep curls, come back and drop your score to see if you top the. 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. This is to make up for the robot not publishing a thread. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Carter Curls - bar x 200. SSB Squat 225x5 265x5 300x9 265x5x5. Best. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. By the way, I tried the poundstone curls for the first time just last week. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. Bench Day: Bench: Top set 3 x 5. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Try this one time, and you will hate Derek Poundstone as much for introducing this maniacal idea to the world. I started messing around with Poundstone curls again recently. Worked up to a 200 rep set. Monday and Thursday were concentratiDaily Simple Questions Thread - April 15, 2021. Definitely played a major role in improving my deadlift besides the prescribed strength work. 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. 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. His bread and butter program has you pyramid from a set of 5's to singles. I’ll give you the plan if you supply the work. Forget curls. I wear a strap. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. But didn’t know if that’s enough volume overall. @AnthonyP I use a CAP Barbell vest. This week our focus is on Shrugs, Curls, and the Leg Press. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. 20's x 50,40. e. To make it really challenging, rest in the down position, not up. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. BB curls - 45# - 1x35, 1x32. warm up sets bar x 15, 40kg x 12, 50kg x 5. More on Poundstone curls, the origin of my high re. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. . bring your elbows up/forward slightly at the top of each rep. 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. Wanted to get a pump after my PR set went poorly. Apparently it only takes one set. Google "poundstone curls. This is like a shrug/upright row hybrid. 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. 1 Like. 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. 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). Can’t get frustrated with my body. Axle shrugs against bands 1xmax reps. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. Reply replyPoundstone curls. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. Poundstone curls: x129. ago. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. With all that benching, I'd look into some rear delt work. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. The August of Arms 2017 progra. Figured I'd get these while I had the video camera out. No longer will they be known as Poundstone Curls. Cable Row 2x 20. In all seriousness. 11 votes, 26 comments. Band pull aparts 3x15 2. Dips 3x 6. glute ham raise . So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. MSKOnlyScans. Low-Understanding119 • 2 yr. Pretty much any time I could make things harder, I would. 1 legged work - 100 reps pick one lunges/speed skater/leg ext or leg curl Day 2 press - Bench or Incline - 5,4,3,2,1,1,1 upperback - 100 reps pick one chins/rows/face pulls/rear delts 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 I 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). Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. $60. 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. Attempted some Poundstone curls with fat gripz, failed at 40. Location: Melbourne, Victoria, Australia. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. Hammer Curls x. 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 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. Once my pee turned brown yesterday, I headed right to the ER. Finally starting my own log and I’m starting with Dr. 5. BB curls - 53, 26 + 6. 100RepChallenge. OHP: 5's pro + 60% @ 5 x 10-14. The pull aparts are all additional work. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. . I could probably do more if I had someone to count for me. 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. 62 votes, 110 comments. Take a picture of him with you, wait a year, take another picture, and compare. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. Take 10 deep breaths and go again. Offset Grip: This is the first specialized grip. Front squat Holds 3 or 4 sets with 225-315 . I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. Going to switch back to bodyweight dips starting next week. I time how long it takes to get the total 100 reps. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved…The Ninja Foodi XL is the one we got. I’m pretty pleased with things as a total. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. 00. 26 votes, 36 comments. Starting to think it's a mindset issue, and that I need to sort my head out for the sets of 5. This. 5. I would pick a new program in whole. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. After this program, I felt like I could accomplish anything. Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Chins - AMAPx1. 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. 100 reps in one set. Press: 37. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. I would pick a new program in whole. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. Wednesdays training. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. Poundstone Curl x 105 Finger Curls 2 x. Nice way for him to tell Paul Carter (from Lift-Run-Bang) to keep trying :) (The backstory is that Carter did 200 reps after a lot of training and wanted to start calling them Carter Curls instead - guess Poundstone objected :) )Poundstone does high rep curls for every arm workout. Squat Day. My triceps have grown, but my biceps haven't grown much. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. Now I'm going to start blocking and deleting these retards from. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Jumps 3x5. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. Deadlifts make everything else harder though. Thoughts about life, crap, training, and stuff - M. 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. Then let him make up his mind as to which routine gives better results. Seated Leg Curl 3x 12 + Partials. Poundstone curls are a staple of my bicep training. Hanging Leg Raises 5x10. Never do 5s anymore so i thought a more volume based seed session would be good. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. You just need to hit them hard, put on weight, and be patient. tbonesteak1233 • 10 mo. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Join Date: Mar 2009. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. 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. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. 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. Although the first week I couldn't straighten my arms properly. I've obviously been touting high rep curls for a while now. In all seriousness. 2. Forget tricep extensions. Heavy but manageable. Concentration Curls: 4/10/45. How is everyone programming their 100 rep sets. 5625 inches. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. Weight: 45-pound barbell. Don't use straps. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. My guess is that they were popularized by the man, then given his name. Nowhere to overthink things or wonder what is actually going on. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. The sum of all things definetly is heavy on my shoulders. EZ Bar Curl in strict style. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. 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. We rounded. For me it very much was just a pain tunnel with a light at the other end. by Derek Poundstone, America ’s. Just a classic way to train biceps and pain tolerance. I was about 175 lbs and I’d say. It tasted really good! Definitely a lot like Gatorade. ago. . I also did some Poundstone Curl sets and Poundstone Extension sets. Show more Show more 9:49. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. Popularized by Derek Poundstone, the 2008 WSM runner-up. . 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. That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. Even by week 6, I still didn’t know the best way to approach this. Poundstone Curls same as deadlift day. Hustle & Hold. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. 35lbs x 100 Notes. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. Notes - No longer will they be known as Poundstone Curls. The August of Arms 2017 progra. Business, Economics, and Finance. Holding a heavy barbell, shrug and row it up to your belly button. 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. Time for a new log. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. . Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. 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. It was a very busy day at work today. Still, added 2 reps from last time but I definitely had to swing some reps to get there. Kroc rows 1xmax reps. Think of it as. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. Poundstone curls 100x1 @45lbs. With the barbell curls I tend to go high rep as well, ala poundstone curls. LEGENDARY4259 • 1 yr. 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. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. That’s too easy. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. I then proceeded to drink a half a bottles worth of rum with any mixer I could find. Deadlift: 1+ Deadlift 350x10 . 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. Giant set: 4x10@50 lunges, 4x15@135 calf raises, 4x10@80 bicep curls Didn’t quite have the juice for the 10 reps on the AMRAP set but I’m happy with 3 for 4 PRs this week. For these I'll typically do 4 to 6 sets for each movement. 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. 5 inches, Right Calf 14. 100 reps here just with the. Yeap, my squats suck. I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. My son has been working out in the morning with his football team. 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.