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. Press: 1+ OHP 160x3 . You have seen Derek Poundstone’s dumbbell pressing strength. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. 38K subscribers in the fitnesscirclejerk community. Repeat this until all 50 reps are done. First week was with 25 pound dumbells. ago Just do some damn curls for high reps at the end of your workout. Reddit gives you the best of the internet in one place. Wednesdays training. 5k - 29:10. It’s the “cheat meal” of 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. Small amount of growth. 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. @jshaving Absolutely an option, and a good use of a degree for sure. There are a couple of very sick, twisted and sadistic people out there who deserve to be. 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. Click here to visit his website. Ab stuff . Worked up to a 200 rep set. Holding a heavy barbell, shrug and row it up to your belly button. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. My triceps have grown, but my biceps haven't grown much. 35lbs x 100 Notes. ) Do this twice per week on nonconsecutive days. Low volume as in not enough sets, and also often not enough variation in reps. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Jim says you can always do more assistance work if you feel like it, and I sure did. The first time you might fail after 40-50 reps, rack it, wait a minute. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. 9K subscribers Subscribe 142 42K views 10 years ago 40 lb axle bar for ~350 reps. Run down does not to begin to describe how I have been feeling in recent years. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. xSwagguh 100-152-175 (5’8) • 2 yr. Kept the assistance pretty light, with only 50 push ups for the push category. 1. 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. com covering every day challenges. . About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. 3. Another variable is how often you work out. Age: 32. If you can do 100 rep sets you’re basically doing junk volume. 9M subscribers in the bodybuilding community. Day 4- squats 1x20, dips, chins, assistance. Will hopefully get used to that feeling of imminent death and smash that time over the next 6 weeks. I stick with the same weight for however long it takes me to get 5 x 14,. They won't work for everybody (just like anything in life). PaulBeech. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. Three times will be great for younger people, but at your age. 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. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. Poundstone Curls w/fat bar Band pulls, whatever. 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. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. I'll be brutally honest, though, I like Paul and Jim's work. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. Warm ups Lat. I think I had. 9 of 30. I was your typical 37 year old skinny fat dude when I began this process in August 2017. Specifically: belt squats and Poundstone curls. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. Kroc rows 1xmax reps. I also did some Poundstone Curl sets and Poundstone Extension sets. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Well, Derek Poundstone must have been reading along. 5/ Lying Cable Laterals 5 x 20 @ 12. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. Both give me sharp, intense wrist pain at the top of the movement. Grace was brutal. It makes the weeks like this one feel almost restorative. Incline DB bench 3x12/superset with 2x15 weighted chins. Run again. Still, added 2 reps from last time but I definitely had to swing some reps to get there. You look pretty lengthy though so it could be more, it takes a longer while to fill in if you're lengthier. Seems to work well enough. I do 1 set of Poundstone curls a week and go for rep PRs each time. 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. By the way, I tried the poundstone curls for the first time just last week. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Doing 100 reps with an empty bar are Poundstone curls. For my shoulders, I scaled up to two dedicated shoulder workouts a week. 5kg x 20. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. BB curls - 45# - 1x35, 1x32. I can’t perform as well as I can with a few meals in me, but still feel more. Poundstone Curls 100x1 @30lbs. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Workout A: Squat Pause squat Weighted chins. Of course, I had tried those as a finisher of a workout. I'll be brutally honest, though, I like Paul and Jim's work. 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. 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. May 2 Viking Row Workout Took me 14 minutes counting rest. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. For me it very much was just a pain tunnel with a light at the other end. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. You may have a guard recruiter in your area as well. Day 20: Left Calf 14. 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. 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). . Home. 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. Seated Axle Overhead Press @ 100; 8 @ 85; 12. The rest was history. Of course, I had tried those as a finisher of a workout. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. 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. That’s too easy. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. I thought the same thing. Behind the neck press 3x10/superset with 50 band pull aparts. * Shrugs were done against bands. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. I knew I was in trouble Monday. 6. That's it. Both give me sharp, intense wrist pain at the top of the movement. 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. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. 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. Nowhere to overthink things or wonder what is actually going on. Mon Bench press DB bench press 5x10 (strength imbalance work) DB rows. This is lifting weights and you are an adultPoundstone Curls - 26 @ 20kg My conditioning for high volume squatting is officially pathetic - will keep the next cycle at 65% for BBB sets and reduce the rest periods. The best arm exercises for strength and size gains. For my shoulders, I scaled up to two dedicated shoulder workouts a week. Something like 5x10 will though, doing 100 reps in a row just. 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. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Do This Instead. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. Nothing but brute force and stupidity. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. POST WORKOUT SHAKE CONDITIONING. Your posts about Poundstone curls lately have been great. I have strong but small biceps. The cramping/soreness after the first couple of times in particular was incredibly bad. But I. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). glute ham raise . 5lbs per side taken to 103 reps. Which seems ridiculously long. 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. My arms was pumped like no other. Best. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. I worked deadlifts back in for the first time since I had hurt my arm playing softball. 4A - Paloff Press - 10,15,15 4B - HLR - 3x10. . Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. LEGENDARY4259 • 1 yr. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. Try “Poundstone curls”. 2/2/21. Hold for a second at the top and repeat. 5625 inches. @flappinit Spot on. Poundstone curls felt really bad today. Paul Carter Barbell Curls for 160 Reps. However, about 2 years ago, I made. I am using the trap bar for the high pulls and shrugs. 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. Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. Poundstone curls w/ 45lb bar 3. I really don't do curls. Article posted today by Eric Bach @bacher says 5 best exercises are: Dips Chin-Ups Squats Romanian Deadlifts (RDL) Dumbbell Bench Press or some variation of the same exercise (like high-bar and low bar squats, for e…3 boxing sessions (running at the start of each session) and 3 lifting sessions per week/8 days. Yikes I can just barely do the 50 chin ups. 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 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. I’ve been working on contracting my lats. Popularized by Derek Poundstone, the 2008 WSM runner-up. 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. Stick with 10-20 reps to high fatigue or failure. Dips @ BW; 21 @ -40; 14. Why? Because it's more awesome than doing 300 reps. 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). I am a fellow 5'9 athlete. -Even by week 6, I still didn’t know the best way to approach this. 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. After a warm-up I did 3. I guess he started doing this a couple years ago, once a month. Back Raises 3x15. Did well. It is ideally run for 2 cycles, which would be 7 weeks total. With the barbell curls I tend to go high rep as well, ala poundstone curls. More on Poundstone curls, the origin of my high re. Dips Assisted: 100rep > 136rep. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. BBB with additional biceps work? Starting 531 BBB put of the book. Offset Grip: This is the first specialized grip. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. This wasn’t just an axle in a squat rack though. 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. Business, Economics, and Finance. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Just do 2-3 sets of a curl variant to failure every workout. Seated Axle Overhead Press @ 100; 8 @ 85; 12. These are referred to as Poundstone curls and are a great pump exercise. ago. e. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. Welcome to Technique Thursday. Front Squat 225x5, 275 3,3 . 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 100RepChallenge. Chins same as OHP day High rep delt and triceps work. 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. 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. 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. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. 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. 2. Rope Curls: 4 sets x 10 reps x 80. If curls were programmed, I did Poundstone curls. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. Use an unloaded axle and get the forearms too. I usually start with 30-40 reps and pause, holding on to the weight, and then start knocking out sets of 10, pausing for as little time as possible to catch my. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. I did poundstone curls for the first time on July 17th of this year. CryptoPoundstone Curls 80/10/10. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. 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. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. OHP: 5's pro + 60% @ 5 x 10-14. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. I'm going to use. Face Pulls - kindergarten band x 100. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Push Press 175 3,3,3 . Location: Melbourne, Victoria, Australia. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. Hack Squats 3x 12. 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, available for iOS & Android. Me three. * On the bench day, I did incline dumbbell benching, and immediately after the final. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 35lbs x 100 Notes. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. 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. 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. ago. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Usually just giant set them with the press and rows, but sometimes will do poundstone curls at the end if. He's been using a 40-lb axle lately though because of the added forearm difficulty. "Wrist" exercises (i. 2x 8 Close Grip Chins 1x 5. The name of this new log is for my new frame of mind. @cyclonengineer Dude, you can’t make this stuff up. After this program, I felt like I could accomplish anything. Poundstone Curls 100xAxle. Pro. Wanted to get a pump after my PR set went poorly. This is to make up for the robot not publishing a thread. It was terrible. I worked deadlifts back in for the first time since I had hurt my arm playing softball. Also feel like shoulder work is lacking so maybe I should include lateral raises. I want to catch them up to my triceps but struggle to stimulate them no matter how strict my form or how heavy I go with curls. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. 5lbs per side taken to 103 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. After a warm-up I did 3. Workout B:I've had a few people ask me how I am going to structure my training for the UPA Meet in detail. Just wanna throw in a plug for Poundstone curls. 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. Poundstone Curl. 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. Top strength still crummy, but rep strength high. The u/Recurves-N-Revolvers community on Reddit. Depending on how much you are training bjj, you may only need to work out two times a week to maintain and gradually build strength. 21s are pretty dumb IMO. Of course, I had tried those as a finisher of a workout. If anything, he's a good example of mixing high volume and high intensity work into the same workout. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. Nothing but brute force and stupidity. May I please get some feedback on this program? Thank you so much!On my press day, I do 150-200 dips, and then 5 sets of lat pulldowns for 8-20 reps, 5 sets of band pull aparts for 20 reps, 50-100 axle rows and 100 poundstone curls with an axle. Top Heavy Hypertrophy A little catch up. 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. Concentration Curls: 4 sets x 10 reps x 35. 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. Poundstone Curls 138xAxle. I’m looking to take things to the next level, get stronger, and bre…Poundstone Curls - 36 @ 20kg That was hard. From the man TNF himself. 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. Press question mark to learn the rest of the keyboard shortcutsWhat is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. Biceps were cramping, high volume picking day at work 1,100 or so 10-25lb boxes. 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. . I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. 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. MSKOnlyScans. 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. 6/500. skunk_wicks125. Tricep bar “Poundstone” curls. Added 5x20 swings with 24kgs at least once a week. Or at least a lot of plates for an. 23 SPM @ 2:14. Whatever was going on last week with stopping Prednisone seems to have passed. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. I do 1 set of Poundstone curls a week and go for rep PRs each time. CONDITIONING. . Press workout part 1. 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. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Kroc and Poundstone would like a. Day 3 Squat 5x4 @300lbs. 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. . Business, Economics, and Finance. Got up at 0315 so I could squeeze in this training session before work. Business, Economics, and Finance. 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. Chins - AMAPx1. 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. Jan 17th, 4PM GMT+8. 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. 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. 2. 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. 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. Seated Leg Curl 3x 12 + Partials. Poundstone curls: x129. 48 votes, 85 comments. Notes. View Profile. I’ll run this for a few weeks but wanted peoples thoughts. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. * Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Wanted to quit almost right away. 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. BB curls - 53, 26 + 6. I don't do any direct tricep work, but I do a LOT of pressing and dips in my training, which. If squats were programmed, I did belt squats. Day 2: EZ Bar Curl 3x10-12, 3 second negatives. The August of Arms 2017 progra. There is a smaller version of the straight bar, but it still comes in at 35 pounds. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. 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. Preacher Curls, dumbbell incline curls, and dumbbell waiter curls (with elbows pinned to the side) are way, way harder to cheat on than traditional barbell/dumbbell curls. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. Got 1:38 in the re-test. Just gotta gut this one out. Weight: 45-pound barbell. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). They hurt like hell, and after my set of 90 my fingers were almost numb from I.