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. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. I've obviously been touting high rep curls for a while now. Incline DB bench 3x12/superset with 2x15 weighted chins. 75 inches. It's time to push the mindset. 5 months is more than enough time on Beefcake. Then one day a week I'll. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. You have seen Derek Poundstone’s dumbbell pressing strength. The best arm exercises for strength and size gains include a combination of compound and targeted assistance exercises–in addition to incorporating the right amount of reps and sets . That one that didn’t work was the Ninja SP101 Air Fry. He ended up. I’ve given in lately to eating a ton of food and. Thing is quite a unit. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. Low-Understanding119 • 2 yr. Cart Checkout. Any rep scheme, any way you want. 5/ Lying Cable Laterals 5 x 20 @ 12. Go for a high score. 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. I just happened to be searching Google on poundstone curls and found this. I think this will be solid. Preacher Curls: 4/10/90. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. However, Joker sets flew up and knees stayed forward. Friday, August 29th, 2014. ) Messed this all up but i was happy with the second and third set. Press: 37. 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. Or high rep band curls, using 3-4 different hand positions or grips to get to 100. 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. The August of Arms 2017 progra. If you beat me on curls, doesn't really mean a god damn thing. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. I did a set of Poundstone curls yesterday for a first. 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. Pete Plan W4 D1. The physical therapist gave me the all clear for everything except unassisted pull-ups. Reply replyPoundstone curls. The proof is in the pudding. 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. Both give me sharp, intense wrist pain at the top of the movement. Poundstone Curl. I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. 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. 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. I’m starting this log to track the process of preparing for my first men’s physique competition. Do the work and have a good plan—the secrets to building anything in life. I knew I was in trouble Monday. There is a smaller version of the straight bar, but it still comes in at 35 pounds. Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning. 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. I'll be brutally honest, though, I like Paul and Jim's work. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Also feel like shoulder work is lacking so maybe I should include lateral raises. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. I'm going to use. I felt like these didn't quite…Why are the Pundstones curls ? 1 Like. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 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. Chins same as OHP day High rep delt and triceps work. Poundstone curls (1 rep more than previous workout each time) DAY B. e. But I couldn’t get to 100. Build bodybuilder arms and strongman strength with this extreme routine. Just 1 set of curls a week is all you need DEREK POUNDSTONE is a two-time Arnold Strongman Classic champion and the host of Poundstone Power Radio, which airs live on Sirius and on XM channel. 100 rep Poundstone curls are also great for some bicep prehab. What would be the. Just gotta gut this one out. Very confident for next week (5. CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. Notes. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Strip set - 140's x 11 -> 100's x 5. 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. 60's x 12,8. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. But it just kind of went away after a couple weeks. * Instead of multiple sets of lateral raises, I just did one gigantic dropset. 25 votes, 26 comments. Hammer Curls x. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. Your wrists themselves have no muscle. Had to zombify a few reps to alleviate the cramping. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Jim says you can always do more assistance work if you feel like it, and I sure did. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. Cable Row 2x 20. LEGENDARY4259 • 1 yr. Keep your eyes out for the first post. 60-90 seconds rest. Sometimes I throw in some preacher work as well. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. ago. I’m looking to take things to the next level, get stronger, and bre…Poundstone Curls - 36 @ 20kg That was hard. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. In this case, complete the reps using one of these approaches: Do as many reps as possible. Reply Spartacus1087 • Additional comment actions. Poundstone Curl x 105 Finger Curls 2 x. ago. 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. Watch. 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. ) Do this twice per week on nonconsecutive days. I worked deadlifts back in for the first time since I had hurt my arm playing softball. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. Back Meh night. I recommend activewear shirts made of primarily spandex. ago Just do some damn curls for high reps at the end of your workout. The cramping/soreness after the first couple of times in particular was incredibly bad. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. I think I remembered them all lol Morning: NAC 1g Citrous bergamot 1000mg Ubiquinal 100mg Vitamin k2 100mcg Curcumin 400mg Vitamin D 50,000iu 2x a week Omega 3 fish oil 4g Beet root extract AM and then pre-workout B complex Cranberry extract Udo's 3-6-9 oil 1tbsp with protein. Yikes I can just barely do the 50 chin ups. Carter Curls - bar x 200. I can’t perform as well as I can with a few meals in me, but still feel more. He's doing well with his recomp at the moment and I check his Instagram daily. -Even by week 6, I still didn’t know the best way to approach this. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. 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. 5x20 Hands x20 SUPER SETS (curls - band) Football bar hammer curls: (empty bar - 25lb) x34 - wide grip x33 - mid grip x33 - close grip Band pull aparts: x34 x33 x33 Do you. kd13 May 21, 2019, 8:44pm 1142. 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. Reddit gives you the best of the internet in one place. Smith machine shrugs superset with upright rows . Did hit a nice PR in the Poundstone curls. The sum of all things definetly is heavy on my shoulders. Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. I think poundstone curls and just ultra high rep curls in general are gods gift. Kroc and Poundstone would like a. No podcast night night. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. He's an advanced lifter and was stuck at 16. 3-Jul BB Incline BP 2x 10. 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. warm up sets bar x 15, 40kg x 12, 50kg x 5. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. It also really torches the upperback something fierce. 9M subscribers in the bodybuilding community. Podcast Q&A. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. I thought the same thing. I've pulled 5k+ twice this month, before today. 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. Reply More posts from r/531Discussion. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Band curls + Close grip chin up flex arm holds/hangs. I'm doing 30lbs and got 90 reps my second time. 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. I wear a strap. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8Changed Olympic Squat to Front Squat on week two. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). 09-28-2012, 05:13 PM #222. They hurt like hell, and after my set of 90 my fingers were almost numb from I. Business, Economics, and Finance. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. 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. I would pick a new program in whole. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. Reply staypuff626 •. Just do 2-3 sets of a curl variant to failure every workout. After this program, I felt like I could accomplish anything. “Living the dream”, haha. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 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. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. If you can do 100 rep sets you’re basically doing junk volume. We rounded. Monday and Thursday were concentratiDaily Simple Questions Thread - April 15, 2021. 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!Jamie does a metric fuck ton of high rep training. 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. Phil Heath’s Arm Blast Routine. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. 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. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. I got the bodyweight manipulation game down. 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. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. You will feel a pump. GHR 1x12. My son has been working out in the morning with his football team. 9K subscribers Subscribe 142 42K views 10 years ago 40 lb axle bar for ~350 reps. I’m sure internal investigations would take an interest that’s for sure hahaAbsolutely beneficial. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. I also gather…great details niceWeight Difference. 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. Dips 3x 6. Got up at 0315 so I could squeeze in this training session before work. Good for helping beginners develop safely in the gym, for balancing out a flexor workout, and for painful bodybuilding work if you really want to grow them. Anything past 20 is almost useless and won't help you too. Similar approach as SSB squats but slower/more autoregulated. unless you were doing Poundstone curls. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. 5kg x 20. That set was Sunday night. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. It's like saying that you tried so-n-so's bench routine and your. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. Alright so a little info. But I. Forget curls. Thurs OHP OHP 5x10 Chin ups. In all seriousness. Squat: 3+ Squat 345 8 . Can’t get frustrated with my body. I was your typical 37 year old skinny fat dude when I began this process in August 2017. Bench 3x3 @230lbs. You look pretty lengthy though so it could be more, it takes a longer while to fill in if you're lengthier. Me three. Your Cart. Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. CONDITIONING. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. Press: 1+ OHP 160x3 . Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. This is to make up for the robot not publishing a thread. 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. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. Do the work and have a good plan—the secrets to building anything in life. 35lbs x 100 Notes. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. He's got pretty big arms too. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. From the man TNF himself. 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. Once my pee turned brown yesterday, I headed right to the ER. 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?. Glad you asked, I was thinking the same! Amazing effort @jackolee. I don't think it's just "man up and push through it" pain, because it's far. I’m thinking bands/chains may help. 3x12-15, if you have energy, last set is 1-2 drops. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. Cool Whip for breakfast, bulking on Pizza Hut but. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. This is Derek Poundstone . 100's x 5,5. 6 minutes, Intense. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. 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. Really liking the seated BB press as assistance for the overhead press. Day 1- press BBB beefcake, rows, assistance. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. But didn’t know if that’s enough volume overall. This helps. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. Another option if he wants to increase volume, poundstone curls. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. Just do 2-3 sets of a curl variant to failure every workout. Notes: 3:00 between sets of benching, 2:00 between sets of dips. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. Three times will be great for younger people, but at your age. Pretty much any time I could make things harder, I would. With the barbell curls I tend to go high rep as well, ala poundstone curls. Day 3. It's unbelievable the tension, squeeze and it's easy to progressively overload. Notes: 90 seconds rest on the deads. Popularized by Derek Poundstone, the 2008 WSM runner-up. A subreddit for general weight training discussion, focused on intermediate…Band Pullaparts 2 x 20. DB Hammer Curl 2x15-20. They're solely bone/ligament/tendon. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. My guess is that they were popularized by the man, then given his name. Bulgarian Split SquatI kept my Poundstone curls on Press day (hitting somewhere in the 220s for reps these days), my Lateral Raise deathset on bench day, a belt squat stripset on squat day, shrugs on deadlift day, etc. 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. 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. ago. If your arm growth has been stagnant throw in the poundstone curls once a week, then another session of high volume dumbbell curls (5-6 sets of 25, LIGHT with short rest periods) and you will see the benefits. Apparently it only takes one set. Cardio:57 minutes if cardio at a 15% incline going 2. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. Goal for week 3 is all 5 sets completed in 15mins. 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. Day 1 1A. Business, Economics, and Finance. I think I had. 35lbs x 100 Notes. Just a classic way to train biceps and pain tolerance. However, about 2 years ago, I made. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. Overall happy with the. Poundstone Curls - 20kg x34 So that went well. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. 00 away from free shipping. 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. Jim says you can always do more assistance work if you feel like it, and I sure did. When doing curls, let your wrist bend back a little (this tip from Arnie himself) Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big difference to my elbows. Thoughts about life, crap, training, and stuff - M. 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. I do 1 set of Poundstone curls a week and go for rep PRs each time. They are named after Derek Poundstone. I think some hammer curls or reverse curls would be good for elbow health. Click here to visit his website. Still feeling a bit rough in the morning from the cold, but it seemed to have cleared up by the evening. After a warm-up I did 3. Your posts about Poundstone curls lately have been great. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Instead of multiple sets of lateral raises, I just did one gigantic dropset. 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. by Derek Poundstone, America ’s. Felt much stronger today. No need to go mental masturbation on this. i’m an 18 year old male 150 pounds 5’6. I do 1 set of Poundstone curls a week and go for rep PRs each time. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. 0. They are a tough set to curl, and I’m stoked to start off. 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. There are anecdotes among bodybuilders that biceps, as well as some back muscles, respond (hypertrophy) better to high volume and time-under. OHP: 5's pro + 60% @ 5 x 10-14. 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). subscribers . Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. Poundstone curls 100x1 @45lbs. 6. Do This Instead. He calls them Poundstone curls. I have some mild pain in the right shoulder, but it will go away over time. 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. Poundstone Curl. * I paused benches when possible. Set rep PRs each week. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. v3lv3t May 21, 2019, 8:48pm 1143. total of 3 rounds 1st round with plate and a quarter and last 2 with just a plateThe 2021 version of August of Arms is going to be completely INSANE! It’s gonna be the best time you’ve had training all year long, and the 31 Most INTENSE Days of Your LIFE!Wrist curls/reverse wrist curls are just fine as long as you don't go for low-rep high-weight sets. I used to train like this all the time and I honestly missed it: really felt on my game. But 100 reps just doesn't really win me over. We had another, short and wide, for a couple days before deciding it wasn’t a good size. 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. The Biceps Endurance Test for August of Arms. Press workout part 1. 2. . CONCLUSION/TAKEAWAYSSecondly 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. The physical therapist gave me the all clear for everything except unassisted pull-ups. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. That’s where Jason. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. Doing 100 reps with an empty bar are Poundstone curls. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. PaulBeech. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. If anything, he's a good example of mixing high volume and high intensity work into the same workout. See moreIf you beat me on curls, doesn't really mean a god damn thing. It is ideally run for 2 cycles, which would be 7 weeks total. Training - Incline Db Press and Poundstone Curls F. 23 SPM @ 2:14. Apparently it only takes one set. The August of Arms 2017 progra. I would pick a new program in whole. I really don't do curls. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. What does it do? The Bounce Curl Avocado Clump & Define Cream is a versatile, medium moisture, high-end leave-in styling cream with the dual ability to delicately hold and. 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. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Pretty much any time I could make things harder, I would. The pull aparts are all additional work. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. For anyone who’s ever even had the fainest desire to lift weights, better guns are one of the first things that you hope to attain by defying gravity over and over and over. I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. And its an entirely different feeling when it comes to those. 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). . . It makes the weeks like this one feel almost restorative. My triceps have grown, but my biceps haven't grown much. Deadlifts make everything else harder though. 23 26 26 comments TheGhostOfBillMarch • 11 yr. 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. e. 6/500.