I was your typical 37 year old skinny fat dude when I began this process in August 2017. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 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 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. 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. Didn’t get in till late, think I’m tryin to come down with somethin. . Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. Use Olympic Barbell only for curling 100 Reps. Breathing squats 1x20/pull overs 1x20. Squat: 3+ Squat 345 8 . For the biceps specifically, I train them once a week on my press day. The August of Arms 2017 progra. Either 1-2 miles phoned in or hill sprints. Glad you asked, I was thinking the same! Amazing effort @jackolee. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. Do This Instead. Add a Comment. 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. by Derek Poundstone, America ’s. Originally had 8s on. Pretty much any time I could make things harder, I would. First week was with 25 pound dumbells. 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. Warm ups Lat. e. Top strength still crummy, but rep strength high. Reply reply. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. 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. By having ONE day of the program where you just do what you want, you can get it all out of your system and then get back on program. . Reply Spartacus1087 • Additional comment actions. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. Or at least a lot of plates for an. Once my pee turned brown yesterday, I headed right to the ER. Apparently it only takes one set. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. But 100 reps just doesn't really win me over. 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. And then conditioning was done everyday, typically with me picking something that was either featured in that day (like doing Grace on the day I did pressing) or something from the day before (thrusters the day after squatting) to help with recovery. You need to put on bodyweight if you want to. 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. 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. Go for a high score. We rounded. Bixeps onthe other hand are boring af, even with the pump. Repeat for a month, if its not working then one of the 'more's mentioned earlier are not enough; eat more food and curl more weights with more back exercises. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Welcome to Technique Thursday. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. No podcast night night. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. 60's x 12,8. For these I'll typically do 4 to 6 sets for each movement. Instead of multiple sets of lateral raises, I just did one gigantic dropset. Posts: 13,371. Of course, I had tried those as a finisher of a workout. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either TABEARTA. It was a very busy day at work today. Show more Show more 9:49. BB curls - 45# - 1x35, 1x32. No need to go mental masturbation on this. 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. Last edited by PaulBeech; 10-05-2012 at 09:28 PM. Alright so a little info. Feels better already. From the man TNF himself. I got the bodyweight manipulation game down. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. Notes: 3:00 between sets of benching, 2:00 between sets of dips. Seated Axle Overhead Press @ 100; 8 @ 85; 12. I guess he started doing this a couple years ago, once a month. Hustle & Hold. I could probably do more if I had someone to count for me. by Derek Poundstone, America ’s. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. 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”. Very few changes. Add a Comment. By the way, I tried the poundstone curls for the first time just last week. Do the work and have a good plan—the secrets to building anything in life. I've pulled 5k+ twice this month, before today. My triceps have grown, but my biceps haven't grown much. Back Meh night. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. e. 5/ Lying Cable Laterals 5 x 20 @ 12. Take 10 deep breaths and go again. May I please get some feedback on this program? Thank you so much!On my press day, I do 150-200 dips, and then 5 sets of lat pulldowns for 8-20 reps, 5 sets of band pull aparts for 20 reps, 50-100 axle rows and 100 poundstone curls with an axle. Press workout part 1. Press: 37. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Sometimes I throw in some preacher work as well. This is Derek Poundstone . I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. Poundstone Curls same as deadlift day. ago Just do some damn curls for high reps at the end of your workout. (Or use whatever weight allows you to barely hit 100 reps or close. bring your elbows up/forward slightly at the top of each rep. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. I want to catch them up to my triceps but struggle to stimulate them no matter how strict my form or how heavy I go with curls. I would pick a new program in whole. Felt much stronger today. Felt much stronger today. Bench 3x3 @230lbs. skunk_wicks125. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Build bodybuilder arms and strongman strength with this extreme routine. 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. 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. 100 lateral raises every training day in the morning. Keeping your upper arms at your sides, curl the bar. 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. Today was not bad. Reply. Your posts about Poundstone curls lately have been great. Deadlifts 2 x 4 @ 385 1st rep was. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. 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. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. Your Cart. Surely the huge amount of time under tension should be. 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. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Squat Day. It's like saying that you tried so-n-so's bench routine and your. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. Question: I would like to incorporate snatch grip high pull and power clean into this routine. glute ham raise . Dips - AMAPx1. Poundstone Curls 100x1 @30lbs. trueBusiness, Economics, and Finance. Was going to take a run at 200 on the Poundstone curls, but Tiff told me the camera was dying so I will give it a go next week. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. 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. Just compete 100 reps without putting the bar down. Seated Axle Overhead Press @ 100; 8 @ 85; 12. The Biceps Endurance Test for August of Arms. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. I was about 175 lbs and I’d say. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. Although, I am aware that a pump isn't purely indicative of growth. Poundstone Curls Band Pullaparts Band Overhead Tricep Mechanical Drop Set DB Curl Mechanical Drop Set Lateral Raises The main lifts (SSB, bench, TBDL, OHP) used the standard hypertrophy progression, supplemental stuff used the auxiliary progression and most of the accessories used a total reps progression, i. I thought the same thing. DB Hammer Curl 2x15-20. Rep Power: 12578. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. Notes: felt very sore from the get go. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. ) Do this twice per week on nonconsecutive days. This helps. Three times will be great for younger people, but at your age. Going to switch back to bodyweight dips starting next week. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. Deadlifts make everything else harder though. But I agree with Elvia, if all he has ever done is increase volume and hasn't done shit. 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. The proof is in the pudding. Rocking my Deep Water shirt and the Mrs hits me with “You are looking big”. 4. I wear a strap. 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. 25 inches. 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. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 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 stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. I’ll give you the plan if you supply the work. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. Forget tricep extensions. That one that didn’t work was the Ninja SP101 Air Fry. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. I felt like these didn't quite…Why are the Pundstones curls ? 1 Like. 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. With the barbell curls I tend to go high rep as well, ala poundstone curls. I really don't do curls. 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. Similar approach as SSB squats but slower/more autoregulated. 5 x 5 W1, 5 x 4 W2, 5 x 3 W3. From the man TNF himself. That’s too easy. 0 items. But, this was right at the 6k pace from April 1st, so that's encouraging. 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. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. 5/ Lying Cable Laterals 5 x 20 @ 12. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. The best arm exercises for strength and size gains. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. The high rep stuff is mostly. 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). 5kg (215 lbs). EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. After my final set of dips, I’d jump straight into my first set of push ups. Poundstone Curl. Poundstone Curl x 105 Finger Curls 2 x. For me it very much was just a pain tunnel with a light at the other end. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. 6. 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. 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. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. * I paused benches when possible. 5/ Lying Cable Laterals 5 x 20 @ 12. Not supplemental or real accessories, still feeling terrible and. 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. He calls them Poundstone curls. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Just a classic way to train biceps and pain tolerance. If you beat me on curls, doesn't really mean a god damn thing. Chins same as OHP day High rep delt and triceps work. 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. Karwoski Rows. Things I Liked: Nothing. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. Quad extensions . Join Date: Mar 2009. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 24 votes, 294 comments. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Band curls + Close grip chin up flex arm holds/hangs. Home. . My triceps have grown, but my biceps haven't grown much. 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. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Yikes I can just barely do the 50 chin ups. EZ Bar Curl in strict style. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). This wasn’t just an axle in a squat rack though. ham curls . 3125 inches, Right Calf 14. I did a stint with poundstone curls a while back. The first time you might fail after 40-50 reps, rack it, wait a minute. Also feel like shoulder work is lacking so maybe I should include lateral raises. . Same as OHP day. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. Cable Curls: 4/10/150. Everything is allowed dude. 23 26 26 comments TheGhostOfBillMarch • 11 yr. POST WORKOUT SHAKE CONDITIONING. RDL 2x 10. 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. Edit: Here is MythicalStrength doing a set of Poundstone curls. Jamie wants the same weight to be used for the skull crushers and the curls, which makes sense from a superset standpoint, but I have enough toys that I think I can set up a situation where I can still move rapidly. 5kg x 20. 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. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. 5 inches, Right Calf 14. Doing Kubik style heavy singles is a lot of fun as well. 5. Of course, I had tried those as a finisher of a workout. Watch. I love working arms, I just end up hating the workouts after a few weeks. Goal for week 3 is all 5 sets completed in 15mins. I tend to do those on upper body days for. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Hack Squats 3x 12. 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). That's it! I'm tired of these 13-19 year old CHILDREN talking shit like they know everything. 62 votes, 110 comments. 5lbs per side taken to 103 reps. What would be the benefits of such a workout? I like them personally. $60. He comes home everyday excited about the weight he. I time how long it takes to get the total 100 reps. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. Day 4- squats 1x20, dips, chins, assistance. 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. Fantastic way to accumulate volume. I also gather… great details nice Weight Difference. Set rep PRs each week. I feel like my triceps are stalling right. An entire day for arms is goofy. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. Jumps 3x5. Thoughts about life, crap, training, and stuff - More on the Ohio SessionsPoundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. See moreIf you beat me on curls, doesn't really mean a god damn thing. Instead of 5x10 curls, I’d do 1 set of 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. 21s are pretty dumb IMO. 6 minutes, Intense. 2. 5k - 29:10. Yikes I can just barely do the 50 chin ups. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. Skull Crushers with 97. 5 months is more than enough time on Beefcake. Got up at 0315 so I could squeeze in this training session before work. Small amount of growth. The physical therapist gave me the all clear for everything except unassisted pull-ups. I am a fellow 5'9 athlete. 48 votes, 85 comments. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. The name of this new log is for my new frame of mind. 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. 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. 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. Day 3- bench BBB beefcake, rows, assistance. . Time: 10m 48s. Pretty much any time I could make things harder, I would. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. Things I Liked: Nothing. BB curls - 53, 26 + 6. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. By the way, I tried the poundstone curls for the first time just last week. 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). Nowhere to overthink things or wonder what is actually going on. I really don't do curls. Run down does not to begin to describe how I have been feeling in recent years. 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. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. OHP: 5's pro + 60% @ 5 x 10-14. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. They are named after Derek Poundstone. 2. If you check out his website he seems to know a lot about weight training. 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. So I thought I'd break that down. 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). Leg curls and extensions 100 reps. com. Apparently it only takes one set. Poundstone Curls - barx120 Flye/Band Extensions Superset - 3 rounds of 30 reps per round Notes - Pec minors are a bit inflammed for some reason so I hit the flyes for some high reps. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. Nowhere to overthink things or wonder what is actually going on. 100 reps here just with the. I guess he started doing this a couple years ago, once a month. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. If anything, he's a good example of mixing high volume and high intensity work into the same workout. Google "poundstone curls. I managed 300 with a Rogue axle resting in the up. 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. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Bench Day: Bench: Top set 3 x 5. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. 5. "Wrist" exercises (i. Of course, I had tried those as a finisher of a workout. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. 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!…For upper days, I did everything in giant sets as written, plus band pull aparts after every set of presses. Poundstone curls PoundstonePTC 2. It's unbelievable the tension, squeeze and it's easy to progressively overload. Achievement unlocked. . I'm really pleased with how well this went. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Pro.