weight goes up after hitting 50. 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. Reply Spartacus1087 • Additional comment actions. by Derek Poundstone, America ’s. Your Cart. Press: 37. One set of poundstcne curls a *week* will be enough to make your elbows thank you. No need to go mental masturbation on this. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). rugby_lifting May 31, 2020, 6:29am 11. News, articles, personal pictures, videos & advice on everything related to…massive arms you'll often hear two opposing arguments coming from guys on two opposite ends of the spectrum first you'll have guys with great arm genetics who love training them they'll tell you you should be doing 5 10 or even 20 different arm exercises in the gym and then you'll have guys with poor arm genetics who swear up and down that. I think I had. 23 26 26 comments TheGhostOfBillMarch • 11 yr. 9K subscribers Subscribe 142 42K views 10 years ago 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. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. My arms was pumped like no other. 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. 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. 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. Myosin May 28, 2022, 7:02pm 11. No longer will they be known as Poundstone Curls. Your wrists themselves have no muscle. Poundstone Curls: 100. I was about 175 lbs and I’d say. 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. Poundstone curls are a staple of my bicep training. DB Hammer Curl 2x15-20. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. Dips 3x 6. 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. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. Fat bar. 62 votes, 110 comments. 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. i’m an 18 year old male 150 pounds 5’6. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. Grace WOD on the axle @ 95lbs. 2. Pete Plan W4 D1. Do the work and have a good plan—the secrets to building anything in life. It should take about 10 minutes to perform 100 reps. He's been using a 40-lb axle lately though because of the added forearm difficulty. Hold for a second at the top and repeat. Behind the neck press 3x10/superset with 50 band pull aparts. . This is like a shrug/upright row hybrid. Things I Liked: Nothing. DB bench (possibly incline)/weighted chins superset; BtN Press; Squat/pull over; Kroc row; Axle shrugs against bands; DAILY. Just gotta gut this one out. . (sets of 100 "Poundstone curls" for instance). 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. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2 workouts, so it must suck. Keep your eyes out for the first post. * Shrugs were done against bands. Added 5x20 swings with 24kgs at least once a week. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. * On the bench day, I did incline dumbbell benching, and immediately after the final. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. Notes: 3:00 between sets of benching, 2:00 between sets of dips. Back Meh night. 5 mph (I had to pee, drank too much water before training again). In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. 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. Location: Melbourne, Victoria, Australia. 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). 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. Rest-pause lateral raises and curls as a finisher. 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. SkepticCyclist • 5 mo. You just need to hit them hard, put on weight, and be patient. Last one was 158 reps with an empty axle. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble,. CryptoPoundstone Curls 80/10/10. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. Try them. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. 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. Very few changes. Kroc and Poundstone would like a. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. -Even by week 6, I still didn’t know the best way to approach this. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. 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). You look pretty lengthy though so it could be more, it takes a longer while to fill in if you're lengthier. Workout A: Squat Pause squat Weighted chins. August of Arms 2016 – Poundstone Curls – Barbell x 100 reps AFAP The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. Jim says you can always do more assistance work if you feel like it, and I sure did. Going to add those to arm days going forward until I don't get sore like this anymore. sub is closed for repairs. Poundstone Curls w/fat bar Band pulls, whatever. 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. subscribers . Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Attempted some Poundstone curls with fat gripz, failed at 40. 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. I do a rope. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. I also added one big set of dumbbell rows and either poundstone curls or dumbbell curls each upper day. With the barbell curls I tend to go high rep as well, ala poundstone curls. To make it really challenging, rest in the down position, not up. They are named after Derek Poundstone. I started messing around with Poundstone curls again recently. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. Then one day a week I'll. . He calls them Poundstone curls. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 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. But, this was right at the 6k pace from April 1st, so that's encouraging. 00. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Surely the huge amount of time under tension should be. We rounded. Things I Liked: Nothing. Just wanna throw in a plug for Poundstone curls. See moreIf you beat me on curls, doesn't really mean a god damn thing. Wednesdays training. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. 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. The physical therapist gave me the all clear for everything except unassisted pull-ups. Bench 3x3 @230lbs. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. I also gather… great details nice Weight Difference. Google "poundstone curls. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. 48 votes, 85 comments. 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. 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 last few reps, that was as far as I could curl my arms. Got 1:38 in the re-test. 4. 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. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. Of course, I had tried those as a finisher of a workout. For the biceps specifically, I train them once a week on my press day. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. I guess he started doing this a couple years ago, once a month. I’ll run this for a few weeks but wanted peoples thoughts. 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). 23 SPM @ 2:14. Business, Economics, and Finance. 35lbs x 100 Notes. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. 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. Start light. 60-75 seconds between sets. POST WORKOUT SHAKE CONDITIONING. Finally starting my own log and I’m starting with Dr. I did a stint with poundstone curls a while back. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. Try “Poundstone curls”. Deadlifts 5/3/1 Week Deadlifts 225lbs x 5, 255lbs x 3, 290lbs x 5 Deadlift 3x5 @ 245lbs Chins x 50 Dips x 50 Poundstone Curls x 50 (40 unbroken) Solid deadlift session for me. 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. Chins - AMAPx1. Build bodybuilder arms and strongman strength with this extreme routine. 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. Last one was 158 reps with an empty axle. $60. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved…The Ninja Foodi XL is the one we got. Progress after 20 days: up the AOA Program: curls. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. Suspension Trainer Inverted Rotational Row. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. On the bench day, I did incline dumbbell benching, and immediately after the. I also did some Poundstone Curl sets and Poundstone Extension sets. 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. Shrugs were done against bands. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. 5/ Lying Cable Laterals 5 x 20 @ 12. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. But 100 reps just doesn't really win me over. Poundstone Curls - 20kg x34 So that went well. Similar approach as SSB squats but slower/more autoregulated. An entire day for arms is goofy. Reply. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Here is what he does to keep his triceps strong. Hammer Curls x. Repeat this until all 50 reps are done. 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. Pro. Reply More posts from r/531Discussion. 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). Cart Checkout. I got the bodyweight manipulation game down. Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. Paul Carter Barbell Curls for 160 Reps. 2x 8 Close Grip Chins 1x 5. 26 votes, 36 comments. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. There is a smaller version of the straight bar, but it still comes in at 35 pounds. This. v3lv3t May 21, 2019, 8:48pm 1143. Seems to work well enough. That's it. 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. Reply reply. Poundstone curls with the axle would probably be pretty good. Concentration Curls: 4 sets x 10 reps x 35. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. 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. 5625 inches. 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 worked deadlifts back in for the first time since I had hurt my arm playing softball. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. I wear a strap. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. 5. Specifically: belt squats and Poundstone curls. I’ll give you the plan if you supply the work. Hack Squats 3x 12. BBB with additional biceps work? Starting 531 BBB put of the book. . Then let him make up his mind as to which routine gives better results. You need to put on bodyweight if you want to. 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. OHP: 5's pro + 60% @ 5 x 10-14. Try this one time, and you will hate Derek Poundstone as much for introducing this maniacal idea to the world. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 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. This wasn’t just an axle in a squat rack though. My triceps have grown, but my biceps haven't grown much. Today was not bad. I guess he started doing this a couple years ago, once a month. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. 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. (Or use whatever weight allows you to barely hit 100 reps or close to it. I had three meets on my last one. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone. Definitely played a major role in improving my deadlift besides the prescribed strength work. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. I've obviously been touting high rep curls for a while now. LEGENDARY4259 • 1 yr. Quad extensions . Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. Just a classic way to train biceps and pain tolerance. But remember, the goal is to get all 50 in one shot. 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. trueBusiness, Economics, and Finance. Band pull aparts 3x15 2. . I managed 300 with a Rogue axle resting in the up. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Just do 2-3 sets of a curl variant to failure every workout. 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. I’m looking to take things to the next level, get stronger, and bre…Poundstone Curls - 36 @ 20kg That was hard. BB curls - 45# - 1x35, 1x32. 1x. Kroc rows 1xmax reps. Sometimes I throw in some preacher work as well. I think this will be solid. 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. They're solely bone/ligament/tendon. The extra blood flow seems to clear up nagging elbow pain and they also blow up the lower arms. I tried poundstone curls today, but I used a 35lb rackable curl bar at my gym. Set rep PRs each week. 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. Notes: 90 seconds rest on the deads. @AnthonyP I use a CAP Barbell vest. On press days I would do poundstone curls afterwards, and. Add a Comment. 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. Because of my day off/short workout on wednesday, I mashed up my 5/3/1 day for front squats and my bench day together. Why? Because it's more awesome than doing 300 reps. 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. (Or use whatever weight allows you to barely hit 100 reps or close. Nowhere to overthink things or wonder what is actually going on. 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. 5/ Lying Cable Laterals 5 x 20 @ 12. Notes - No longer will they be known as Poundstone Curls. You will feel a pump. With these movement pairings I'll typically have one heavier and one lighter, meaning fewer reps and more reps. Tabata prisoner squats w/pushups during 10s rest. They are shaking as I type this. 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. Cool Whip for breakfast, bulking on Pizza Hut but. 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. Join Date: Mar 2009. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. Training - Incline Db Press and Poundstone Curls F. 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. Strength Life Legacy. RDL 2x 10. bring your elbows up/forward slightly at the top of each rep. Even by week 6, I still didn’t know the best way to approach this. Grasp the barbell at shoulder width. MAINWORK. I've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. Overall happy with the. Posts: 13,371. 35lbs x 100 Notes. ago. Jim says you can always do more assistance work if you feel like it, and I sure did. ago. The sum of all things definetly is heavy on my shoulders. Poundstone curls are the shit. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. LEGENDARY4259 • 1 yr. 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. But it just kind of went away after a couple weeks. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. Thing is quite a unit. Warm ups Lat. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. With all that benching, I'd look into some rear delt work. Been using CBL to drop weight, started summer at 267, currently at 244, training using a lot of the mountain dog principles, all hail lord meadows, and what not. Deadlifts make everything else harder though. Poundstone curls felt really bad today. Grace was brutal. He's an advanced lifter and was stuck at 16. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Poundstone curls (1 rep more than previous workout each time) DAY B. More on Poundstone curls, the origin of my high re. For these I'll typically do 4 to 6 sets for each movement. Once a week: Poundstone curls Use an empty axle, perform 100 reps to start, never let go of the axel, rest in the down position. Once my pee turned brown yesterday, I headed right to the ER. 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. 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. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. Seated Leg Curl 3x 12 + Partials. I have some mild pain in the right shoulder, but it will go away over time. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. He calls them Poundstone curls. t0rment. I've pulled 5k+ twice this month, before today. But I couldn’t get to 100. SSB Squat 225x5 265x5 300x9 265x5x5. 6 minutes, Intense. The August of Arms 2017 progra. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. Jim says you can always do more assistance work if you feel like it, and I sure did. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. 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. More on Poundstone curls, the origin of my high rep work, and **** you will never do. If squats were programmed, I did belt squats. The proof is in the pudding. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Thurs OHP OHP 5x10 Chin ups. 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. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. skunk_wicks125.