Originally had 8s on. I try to set PRs in as many reps as possible without stopping. 5. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. . warm up sets bar x 15, 40kg x 12, 50kg x 5. Take an empty bar (axle works even better) and do 100 curls. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8And what is a 'Poundstone' curl? 10-18-2012, 08:18 PM #62. e. An entire day for arms is goofy. POST WORKOUT SHAKE CONDITIONING. I felt like these didn't quite…Why are the Pundstones curls ? 1 Like. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. Top Heavy Hypertrophy A little catch up. 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. Jim says you can always do more assistance work if you feel like it, and I sure did. The pull aparts are all additional work. Jan 17th, 4PM GMT+8. 10-05-2012, 09:37 PM. I stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. 100 reps in one set. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. 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. I am using the trap bar for the high pulls and shrugs. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. CONDITIONING. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Added 5x20 swings with 24kgs at least once a week. Back Meh night. Jamie either has the strongest biceps. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. 5625 inches. But I couldn’t get to 100. Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. With all that benching, I'd look into some rear delt work. Wanted to get a pump after my PR set went poorly. com covering every day challenges. Notes: 3:00 between sets of benching, 2:00 between sets of dips. Goal for week 3 is all 5 sets completed in 15mins. Press J to jump to the feed. Alright so a little info. Poundstone Curls Day 3: Squats - 5's Pro + 5x10 at FSL Percentages Overhead Press - 5's Pro + 5x10 at FSL Percentages Close Grip Bench - Close Grip Bench - 5x10 at 70% Dimel Deadlifts - 35% of Deadlift 1RM in week 1, 40% in week 2, and 30% in week 3 Body Rows Reply masterchef81. ReplyJayzus wept. 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. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. I've seen Poundstone curls mentioned a few times both here, and on various forums; I'm just curious as to what fittit thinks of these. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. 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. Seems to work well enough. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. 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. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Any rep scheme, any way you want. Nowhere to overthink things or wonder what is actually going on. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down. By the end of the feeder he was nearing or slightly above 17 inch. Got up at 0315 so I could squeeze in this training session before work. Welcome to my log you magnificent beast! Age: 25 (2 months away from turning 26) Height: 186 cm Current lifts: 3@140kg DL 3@75kg BP 8@90kg Back Squat (6@70kg Front Squat). It's like saying that you tried so-n-so's bench routine and your. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. He's been using a 40-lb axle lately though because of the added forearm difficulty. 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. Notes: felt very sore from the get go. 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. Thanks. More on that later. Very few changes. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Run again. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. Of course, I had tried those as a finisher of a workout. * Instead of 5x10 curls, I’d do 1 set of Poundstone curls. 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. I also did some Poundstone Curl sets and Poundstone Extension sets. I got to 60 reps here and just physically couldnt lift the bar anymore! My elbows felt great after so im going to do these for 4-6 weeks. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Face Pulls - kindergarten band x 100. 40 votes, 105 comments. But I couldn’t get to 100. Did hit a nice PR in the Poundstone curls. Training - Incline Db Press and Poundstone Curls F. The proof is in the pudding. Something like 5x10 will though, doing 100 reps in a row just. But 100 reps just doesn't really win me over. That’s where Jason. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. Myosin May 28, 2022, 7:02pm 11. My triceps have grown, but my biceps haven't grown much. Starting to think it's a mindset issue, and that I need to sort my head out for the sets of 5. Instead of multiple sets of lateral raises, I just did one gigantic dropset. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. Poundstone Curl. 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. 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. Nothing but brute force and stupidity. Notes: 90 seconds rest on the deads. It was a very busy day at work today. 0. I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. I do very infrequent direct arm work, but I make it meaningful. 2. 1. 60-90 seconds rest. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. I'll add 5-10lbs each side, resting 1 minute between sets, I might feel a couple reps shy of failure on rep 30 on 45lbs, then fail at rep 20 the next set using 55lbs, then fail at 10 reps using 60lbs; I won't add more. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Karwoski Rows. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. That’s too easy. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. Press workout part 1. It's unbelievable the tension, squeeze and it's easy to progressively overload. Day 20: Left Calf 14. You will feel a pump. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. Cardio:57 minutes if cardio at a 15% incline going 2. However, Joker sets flew up and knees stayed forward. Why? Because it's more awesome than doing 300 reps. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. 2/2/21. Heavy but manageable. Derek Poundstone curls in the squat rack (gasp!). Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. . 60's x 12,8. I was about 175 lbs and I’d say. Me three. Didn’t get in till late, think I’m tryin to come down with somethin. ago. This wasn’t just an axle in a squat rack though. 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. Day 30: Left Calf 14. I don't think I've hit more than 60 consecutively yet. Poundstone curls (1 rep more than previous workout each time) DAY B. I am a fellow 5'9 athlete. CryptoPoundstone Curls 80/10/10. This week our focus is on Shrugs, Curls, and the Leg Press. Last one was 158 reps with an empty axle. 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. 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. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. Rep Power: 12578. I'm just not convinced it'll do much for hypertrophy. I managed 300 with a Rogue axle resting in the up. In 30 days I gained exactly a half an inch. 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. The rest was history. Band pulls, same as deadlift day. Carter Curls - bar x 200. If you check out his website he seems to know a lot about weight training. 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. Tricep bar “Poundstone” curls. I’ve made some significant changes to my training and diet in the. Hanging Leg Raises 5x10. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. 5. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. If you beat me on curls, doesn't really mean a god damn thing. Or at least a lot of plates for an. There is a smaller version of the straight bar, but it still comes in at 35 pounds which is higher than the average EZ curl bar. Your Cart. Things I Liked: Nothing. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. 2. . 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). My son has been working out in the morning with his football team. . 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. Similar approach as SSB squats but slower/more autoregulated. But remember, the goal is to get all 50 in one shot. I would pick a new program in whole. There are anecdotes among bodybuilders that biceps, as well as some back muscles, respond (hypertrophy) better to high volume and time-under. PM WORKOUT Keg clean 3x150 2x175 1x200 1x225 w/press at top 1x240 w/press at top (5lb PR) 1x225 w/press at top Poundstone. I also did some Poundstone Curl sets and Poundstone Extension sets. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. Poundstone Curls 138xAxle. But 100 reps just doesn't really win me over. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. Chins - AMAPx1. Reverse wrist curls are more for high rep work, not low-rep strength work. Your posts about Poundstone curls lately have been great. More on Poundstone curls, the origin of my high rep work, and **** you will never do. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. Small amount of growth. PaulBeech. 25 votes, 26 comments. Deadlift: 1+ Deadlift 350x10 . August of Arms Pre-Test #2 – Max Alternated Dumbbell Curl For the first time ever, I successfully curled my dumbbells that are marked 85’s but actually weigh over 91lbs apiece. Dips Assisted: 100rep > 136rep. DB poundstone curls - 75 @ 3s. 5 months is more than enough time on Beefcake. Then let him make up his mind as to which routine gives better results. I know what you’re thinking. How is everyone programming their 100 rep sets. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. Thing is quite a unit. Poundstone curls PoundstonePTC 2. Figured I'd get these while I had the video camera out. I do 1 set of Poundstone curls a week and go for rep PRs each time. Business, Economics, and Finance. 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. The most popular bodybuilding message boards!I 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. Arms Ez Bar Front Rasie 3x8, Cable Lateral 12 rep down set, Seated Rear delt fly 2x15, Strict Curl 3x8, Preacher Curl 3x10-15, Spider Curl Amrapx3, Smith Machine JM Press 3x10, Cable OH Extension 12 Downset, Leg Day with a pinch of forearms RDL 3x8-10, Lying Leg Curl 3x15-20, High Bar 3x5-10 Leg Press 2x25 Walking Lunge 20 reps Forearm. It’s the “cheat meal” of training. Question: I would like to incorporate snatch grip high pull and power clean into this routine. Today was not bad. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. With these movement pairings I'll typically have one heavier and one lighter, meaning fewer reps and more reps. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). More on Poundstone curls, the origin of my high re. 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. That one that didn’t work was the Ninja SP101 Air Fry. . It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. 100 lateral raises every training day in the morning. This is Derek Poundstone . I was your typical 37 year old skinny fat dude when I began this process in August 2017. Quad extensions . 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. And its an entirely different feeling when it comes to those. Chins same as OHP day High rep delt and triceps work. I’m starting this log to track the process of preparing for my first men’s physique competition. 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. The u/Recurves-N-Revolvers community on Reddit. 6 minutes, Intense. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). 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. Warm ups Lat. 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. bring your elbows up/forward slightly at the top of each rep. Band curls + Close grip chin up flex arm holds/hangs. 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. Of course, I had tried those as a finisher of a workout. It tasted really good! Definitely a lot like Gatorade. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. 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. 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. Business, Economics, and Finance. Poundstone Curl. He's doing well with his recomp at the moment and I check his Instagram daily. 802 votes, 71 comments. Holding a heavy barbell, shrug and row it up to your belly button. Poundstone curls tend to make it happen better, and for triceps I get more out of pushdowns. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Reply Spartacus1087 • Additional comment actions. Planning on max reps with 300lbs in a month. LEGENDARY4259 • 1 yr. I would pick a new program in whole. It also really torches the upperback something fierce. Whatever was going on last week with stopping Prednisone seems to have passed. 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. An entire day for arms is goofy. 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). That's it. Achievement unlocked. by Derek Poundstone, America ’s. Show more Show more 9:49. Progress after 20 days: up the AOA Program: curls. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. 00. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. 6 minutes, Intense. @cyclonengineer Dude, you can’t make this stuff up. I worked deadlifts back in for the first time since I had hurt my arm playing softball. 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?. Poundstone curls will shut that shit down after one set. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. With the barbell curls I tend to go high rep as well, ala poundstone curls. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. You just need to hit them hard, put on weight, and. 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. 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. CryptoBand Pullaparts 2 x 20. Just wanna throw in a plug for Poundstone curls. 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. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Grasp the barbell at shoulder width. @jshaving Absolutely an option, and a good use of a degree for sure. Surely the huge amount of time under tension should be. 3-Jul BB Incline BP 2x 10. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. . Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Specifically: belt squats and Poundstone curls. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. Going to switch back to bodyweight dips starting next week. Whatever was going on last week with stopping Prednisone seems to have passed. (1,3,2. 4. Set rep PRs each week. Incline DB bench 3x12/superset with 2x15 weighted chins. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Yeap, my squats suck. v3lv3t May 21, 2019, 8:48pm 1143. Set rep PRs each week. Kroc rows 1xmax reps. If you beat me on curls, doesn't really mean a god damn thing. Day 2- squats 1x20, dips, chins, assistance. They're solely bone/ligament/tendon. On press days I would do poundstone curls afterwards, and. 38K subscribers in the fitnesscirclejerk community. 5. Home. Here he does curls with a 40 lb axle bar for ~350 reps. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. 5. Really liking the seated BB press as assistance for the overhead press. I don't think it's just "man up and push through it" pain, because it's far. 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. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. I started messing around with Poundstone curls again recently. 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. 1 set a week is all it takes to build bicepsFigured I'd get these while I had the video camera out. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. I feel like my triceps are stalling right. Things I Liked: Nothing. Front squat Holds 3 or 4 sets with 225-315 . One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). We had another, short and wide, for a couple days before deciding it wasn’t a good size. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. Google "poundstone curls. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. After Poundstone Curls, my biceps are. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. I guess he started doing this a couple years ago, once a month. Jumps 3x5. He ended up. Very confident for next week (5. I really don't do curls. 60-75 seconds between sets. It makes the weeks like this one feel almost restorative. Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. Rope Curls: 4 sets x 10 reps x 80. MSKOnlyScans. We rounded. 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. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. The physical therapist gave me the all clear for everything except unassisted pull-ups. CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. Seated Axle Overhead Press @ 100; 8 @ 85; 12. But I used a pair of 25lb dumbbells. 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. Day 4- squats 1x20, dips, chins, assistance. Just a classic way to train biceps and pain tolerance. Try them. Just compete 100 reps without putting the bar down. 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. ) Do this twice per week on nonconsecutive days. Mods, feel free to copy and collapse this thread when the robot thread for July 28 shows up. The August of Arms 2017 progra. After this program, I felt like I could accomplish anything. I guess he started doing this a couple years ago, once a month. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Felt much stronger today. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. Doing Kubik style heavy singles is a lot of fun as well. * On the bench day, I did incline dumbbell benching, and immediately after the final. It should take about 10 minutes to perform 100 reps. Squat: 3+ Squat 345 8 . 75 inches. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. DB Hammer Curl 2x15-20. 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’ve been working on contracting my lats. For example, with standing BB curls, I'll warm up using the 25lb curl bar for a set of 30 reps, using slow controlled reps. 0 items. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Got 1:38 in the re-test. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the biceps (for pulling a 230,000-pound train). 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”. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. Three times will be great for younger people, but at your age. Cable Row 2x 20. Either 1-2 miles phoned in or hill sprints. 5/ Lying Cable Laterals 5 x 20 @ 12. Rep PR. MSKOnlyScans. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. That set was Sunday night. It is ideally run for 2 cycles, which would be 7 weeks total. Posted by u/AutoModerator - 17 votes and 171 commentsI see Paul Carter mentioned a lot, he has really gone low volume extreme and low rep lately. He calls them Poundstone curls. What would be the benefits of such a workout? I like them personally. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. How is everyone programming their 100 rep sets. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42.