40 votes, 105 comments. They hurt like hell, and after my set of 90 my fingers were almost numb from I. I guess he started doing this a couple years ago, once a month. 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. Tabata prisoner squats w/pushups during 10s rest. Day 3- bench BBB beefcake, rows, assistance. Preacher Curls: 4/10/90. Late to the party but after the thread on Poundstone curls I decided to do them instead of 2x10 curls. Cable Row 2x 20. Wanted to get a pump after my PR set went poorly. I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. sub is closed for repairs. 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. 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. I'm just not convinced it'll do much for hypertrophy. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. . 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. Pumped about that squat PR. 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. Friday, August 29th, 2014. Something like 5x10 will though, doing 100 reps in a row just. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. I really don't do curls. 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. 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. No amount of exercise will grow them. Just gotta gut this one out. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. steel_neil October 28, 2019, 1:33am 6. Poundstone curls tend to make it happen better, and for triceps I get more out of pushdowns. Reply Spartacus1087 • Additional comment actions. 100RepChallenge. I also gather…great details niceWeight Difference. The purpose of the Offset Grip is to shift more of the load to one side of the body, making it a challenging unilateral exercise. 5 inch arms. 3-Jul BB Incline BP 2x 10. Planning on max reps with 300lbs in a month. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. Yeap, my squats suck. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. 9 of 30. The first time you might fail after 40-50 reps, rack it, wait a minute. But, this was right at the 6k pace from April 1st, so that's encouraging. 9M subscribers in the bodybuilding community. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. In 30 days I gained exactly a half an inch. 10-05-2012, 09:37 PM. I can’t perform as well as I can with a few meals in me, but still feel more. Seated Axle Overhead Press @ 100; 8 @ 85; 12. rugby_lifting May 31, 2020, 6:29am 11. 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. Otherwise, that’s it. I was about 175 lbs and I’d say. 1 Like. Last edited by PaulBeech; 10-05-2012 at 09:28 PM. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. 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. 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. The cramping/soreness after the first couple of times in particular was incredibly bad. Run again. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 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. I think I had. Poundstone Curls. @jshaving Absolutely an option, and a good use of a degree for sure. Weekly total: 8,500 meters. Attempted some Poundstone curls with fat gripz, failed at 40. Definitely played a major role in improving my deadlift besides the prescribed strength work. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. . 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. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. I've pulled 5k+ twice this month, before today. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Incline DB bench 3x12/superset with 2x15 weighted chins. I have strong but small biceps. 21s are pretty dumb IMO. As Paul Carter has noted, I've also come to realize poundstone curls more an exercise in pain tolerance than anything else, but I can also say pretty confidently I've. Seated Axle Overhead Press @ 100; 8 @ 85; 12. More on Poundstone curls, the origin of my high rep work, and **** you will never do. 2. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. tbonesteak1233 • 10 mo. He calls them Poundstone curls. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. Derek Poundstone curls in the squat rack (gasp!). Poundstone Curls w/fat bar Band pulls, whatever. My son has been working out in the morning with his football team. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. An entire day for arms is goofy. It was terrible. PaulBeech. Similar approach as SSB squats but slower/more autoregulated. ReplyJayzus wept. From the man TNF himself. Poundstone Curls 138xAxle. Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Then let him make up his mind as to which routine gives better results. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. Either 1-2 miles phoned in or hill sprints. Day 3 -. 5. No longer will they be known as Poundstone Curls. 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. 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. Get an olympic bar and get to 100 curls as fast as possible. You may have a guard recruiter in your area as well. Similar to the Kroc row, Kelso shrug, etc. Three times will be great for younger people, but at your age. 4. I then proceeded to drink a half a bottles worth of rum with any mixer I could find. Notes. One set of poundstcne curls a *week* will be enough to make your elbows thank you. Hammer Curls x. After this program, I felt like I could accomplish anything. 6/500. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. 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. Tricep bar “Poundstone” curls. The last few reps, that was as far as I could curl my arms. 5kg (215 lbs). AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. 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. No need to go mental masturbation on this. Ab roller 2x1270 poundstone curls 25 band pushdowns total time: ~40 min. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. Don't put the bar down. Use Olympic Barbell only for curling 100 Reps. 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. Achievement unlocked. 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. The worst is when I do standing barbell curls. I just happened to be searching Google on poundstone curls and found this. I have swapped all my bicep and triceps work for 1 100 rep set of curls a week and 1 100 rep set of triceps a week (floor extensions). Of course, I had tried those as a finisher of a workout. 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. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning. 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. To make it really challenging, rest in the down position, not up. 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. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. A bit brosciencey but my arms grew like crazy doing this over 6 weeks, and it was awesome hitting 100 reps in 1 set in week 5. 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. Shrugs were done against bands. 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. 100 reps here just with the. 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. 5kg x 20. Also feel like shoulder work is lacking so maybe I should include lateral raises. Very few changes. Deadlift: 1+ Deadlift 350x10 . Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. I hate Derek Poundstone for ever even dreaming this up. The rest was history. That's it. 9M subscribers in the bodybuilding community. 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. 6. 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. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. Go for a high score. DB bench (possibly incline)/weighted chins superset; BtN Press; Squat/pull over; Kroc row; Axle shrugs against bands; DAILY. Notes: 90 seconds rest on the deads. After Poundstone Curls, my biceps are. 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. My triceps have grown, but my biceps haven't grown much. 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. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. I don't think I've hit more than 60 consecutively yet. Forget curls. 5. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Just compete 100 reps without putting the bar down. Day 1- press BBB beefcake, rows, assistance. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. Goal for week 3 is all 5 sets completed in 15mins. 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. 5. Axle shrugs against bands 1xmax reps. But didn’t know if that’s enough volume overall. 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. (1,3,2. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. Thurs OHP OHP 5x10 Chin ups. . How is everyone programming their 100 rep sets. Figured I'd get these while I had the video camera out. I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. And its an entirely different feeling when it comes to those. No 1 rep maxes, or even 3 rep maxes. Seated Axle Overhead Press @ 100; 8 @ 85; 12. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 20's x 50,40. 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 deads - 5,4,3,2,1,1,1 or 25/45 doubles method to a top crisp double upperback - 100 reps pick one shrugs/rows/pulldowns Day 4I 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). Show more Show more 9:49. Gonna use them on all pressing whilst the elbow recovers. ago. I would pick a new program in whole. 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. Here he does curls with a 40 lb axle bar for ~350 reps. 5/ Lying Cable Laterals 5 x 20 @ 12. . Do the work and have a good plan—the secrets to building anything in life. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. Back Meh night. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, 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. 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. 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. 5x5. i’ve been going to the gym for 5 months and i’ve seen pretty good growth in everything but comparing my arms to old pictures…The FAQ New to Strongman? Strongman Contest Results Upcoming Major Competitions Map of Strength Athlete Friendly Gyms maintained by u/DaBizzle Weekly…Poundstone curls with 35lb bar . Finally starting my own log and I’m starting with Dr. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. Mods, feel free to copy and collapse this thread when the robot thread for July 28 shows up. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. Concentration Curls: 4 sets x 10 reps x 35. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. He's an advanced lifter and was stuck at 16. Press workout part 1. I know what you’re thinking. 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”. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. Poundstone Curl. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. Pounding out the arms was a great ending. Had to zombify a few reps to alleviate the cramping. The physical therapist gave me the all clear for everything except unassisted pull-ups. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. If squats were programmed, I did belt squats. Kroc rows 1xmax reps. Phil Heath’s Arm Blast Routine. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). Welcome to Technique Thursday. I would pick a new program in whole. I did a stint with poundstone curls a while back. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. It's unbelievable the tension, squeeze and it's easy to progressively overload. . MAINWORK. 5kg x 14 > 37. These are referred to as Poundstone curls and are a great pump exercise. 21s are pretty dumb IMO. Your wrists themselves have no muscle. 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. POST WORKOUT SHAKE CONDITIONING. Take an empty bar (axle works even better) and do 100 curls. 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. 1. Deadlifts 2 x 4 @ 385 1st rep was. Bench Day: Bench: Top set 3 x 5. DB benching on the bench and press days, rows and belt squats on the squat days, a full on “back day” for the deadlift day, Poundstone curls on bench day, etc etc. I knew I was in trouble Monday. 3. The pull aparts are all additional work. 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. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. * I paused benches when possible. I got a struggled 50! DB press 20x2 @20lbs 25lbs. 2x 8 Close Grip Chins 1x 5. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Rest-pause lateral raises and curls as a finisher. May 2 Viking Row Workout Took me 14 minutes counting rest. I started messing around with Poundstone curls again recently. Rep Power: 12578. @AnthonyP I use a CAP Barbell vest. Strip set - 140's x 11 -> 100's x 5. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. ago. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. 0. Add a Comment. . Have him do 100 reps at 5 pounds with one arm and a real workout with the other arm and laugh at him after an agreed upon time period. Last one was 158 reps with an empty axle. Day 20: Left Calf 14. I love working arms, I just end up hating the workouts after a few weeks. Seated Axle Overhead Press @ 100; 8 @ 85; 12. For these I'll typically do 4 to 6 sets for each movement. GHR 1x12. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. Fat bar. Well, Derek. This is to make up for the robot not publishing a thread. This is Derek Poundstone . I time how long it takes to get the total 100 reps. I'm really pleased with how well this went. Still feeling a bit rough in the morning from the cold, but it seemed to have cleared up by the evening. An entire day for arms is goofy. Rest in the down position, not up. On the bench day, I did incline dumbbell benching, and immediately after the final set I’d jump straight into my first set of dips. Build bodybuilder arms and strongman strength with this extreme routine. . 60's x 12,8. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. Never do 5s anymore so i thought a more volume based seed session would be good. Although, I am aware that a pump isn't purely indicative of growth. ago. My last two lifting sessions I noticed a pain in my left forearm during bicep curls (machine - I know I know - and dumbells) since I moved up a…As for supplements here is my daily regimen. What would be the. In all seriousness. 1-Jul 1x 11 Sissy Squats 1x 09. Glad you asked, I was thinking the same! Amazing effort @jackolee. 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. I’ve made some significant changes to my training and diet in the. Yikes I can just barely do the 50 chin ups. View Profile. Poundstone curls will shut that shit down after one set. DB Curls: 4 sets x 10 reps x 45. 5 > 7/8. 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). 100 reps in one set. 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. Got up at 0315 so I could squeeze in this training session before work. 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. Things I Liked: Nothing. 25 inches. 2. warm up sets bar x 15, 40kg x 12, 50kg x 5. Posts: 13,371. Breathing squats 1x20/pull overs 1x20. LEGENDARY4259 • 1 yr. Throw in makes it seem like a round of Poundstone curls is an afterthought. 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. For my shoulders, I scaled up to two dedicated shoulder workouts a week. Feels like using deadstop reps for my main work and then touch and go (paused at the floor) for supplemental work is a good combination - practice good first reps and then get lots of time under tension. Poundstone curls with the axle would probably be pretty good. Why? Because it's more awesome than doing 300 reps. Poundstone curls 100x1 @45lbs. 370K subscribers in the weightroom community. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Reply. But I couldn’t get to 100. Time: 10m 48s. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. ) Do this twice per week on nonconsecutive days. Chins same as OHP day High rep delt and triceps work. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. It’s the “cheat meal” of training. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Poundstone Curls - 20kg x34 So that went well. Rope Curls: 4 sets x 10 reps x 80. But it just kind of went away after a couple weeks. (Or use whatever weight allows you to barely hit 100 reps or close. 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. He ended up. Jim says you can always do more assistance work if you feel like it, and I sure did. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. . Added 5x20 swings with 24kgs at least once a week. 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. DB Hammer Curl 2x15-20. I do 1 set of Poundstone curls a week and go for rep PRs each time. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. Basically, I pretend to be a bodybuilder. ago. On press days I would do poundstone curls afterwards, and. Day 2- squats 1x20, dips, chins, assistance. Seated Leg Curl 3x 12 + Partials. I got the bodyweight manipulation game down. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. He's doing well with his recomp at the moment and I check his Instagram daily. Day 30: Left Calf 14. The physical therapist gave me the all clear for everything except unassisted pull-ups. Poundstone Curl. Seated Axle Overhead Press @ 100; 8 @ 85; 12. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. 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. Watch. Strength Life Legacy. Forget tricep extensions. Squat 5/3/1, Squat BBB, barbell row 3x10, incline bench 3x10, lying leg raise 4x15. Worked up to a 200 rep set.