poundstone curls. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. poundstone curls

 
 For Poundstone Curls, I hit 214 reps unbroken with an unloaded axlepoundstone curls  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

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. ago. No longer will they be known as Poundstone Curls. By the way, I tried the poundstone curls for the first time just last week. Well, Derek. Very few changes. 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. 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. 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. Think of it as. Of course, I had tried those as a finisher of a workout. tbonesteak1233 • 10 mo. I also gather…great details niceWeight Difference. 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. 9M subscribers in the bodybuilding community. Reddit gives you the best of the internet in one place. 20's x 50,40. ago Just do some damn curls for high reps at the end of your workout. Surely the huge amount of time under tension should be. I'm doing 30lbs and got 90 reps my second time. I was your typical 37 year old skinny fat dude when I began this process in August 2017. Day 3- bench BBB beefcake, rows, assistance. Everything is allowed dude. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. No podcast night night. Anyone can post a question and the community as a whole is invited and encouraged to. Tricep bar “Poundstone” curls. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. 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. Get an olympic bar and get to 100 curls as fast as possible. Any rep scheme, any way you want. 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. If anything, he's a good example of mixing high volume and high intensity work into the same workout. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. An entire day for arms is goofy. Low volume as in not enough sets, and also often not enough variation in reps. Poundstone Curls same as deadlift day. Best. Watch. 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. 5/ Lying Cable Laterals 5 x 20 @ 12. This helps. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. This might be why something as simple as Poundstone curls (as u/MythicalStrength mentions) are so effective: it is a ton of volume. Posts: 13,371. com. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. 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). Alright so a little info. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Take a picture of him with you, wait a year, take another picture, and compare. August of Arms: Muscle Building Strength. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. e. Front squat Holds 3 or 4 sets with 225-315 . ) Messed this all up but i was happy with the second and third set. Reply Spartacus1087 • Additional comment actions. That's it. I’ll give you the plan if you supply the work. Jim says you can always do more assistance work if you feel like it, and I sure did. Gonna use them on all pressing whilst the elbow recovers. 0. 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 could probably do more if I had someone to count for me. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. But I couldn’t get to 100. 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. Concentration Curls: 4/10/45. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. Or high rep band curls, using 3-4 different hand positions or grips to get to 100. 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. We had another, short and wide, for a couple days before deciding it wasn’t a good size. Karwoski Rows. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone. Jan 17th, 4PM GMT+8. 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. Just compete 100 reps without putting the bar down. 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. Hustle & Hold. I think some hammer curls or reverse curls would be good for elbow health. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. 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 Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. Build bodybuilder arms and strongman strength with this extreme routine. . I do 1 set of Poundstone curls a week and go for rep PRs each time. Day 3 Squat 5x4 @300lbs. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. PaulBeech. 1-Jul 1x 11 Sissy Squats 1x 09. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. 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. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. @cyclonengineer Dude, you can’t make this stuff up. Sometimes I throw in some preacher work as well. 5k - 29:10. by Derek Poundstone, America ’s. 6. Google "poundstone curls. 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. . Pumped about that squat PR. However, Joker sets flew up and knees stayed forward. 23 26 26 comments TheGhostOfBillMarch • 11 yr. During Famine, I’d throw in ALL that extra stuff I was doing before: Poundstone curls, lateral raise deathsets, belt squats, Kroc Rows, mat pull ROM progression, etc. 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. Now I'm going to start blocking and deleting these retards from. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. 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. 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. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Press: 37. 1x. Just gotta gut this one out. 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. From the man TNF himself. In this case, complete the reps using one of these approaches: Do as many reps as possible. From the man TNF himself. Last one was 158 reps with an empty axle. Band curls + Close grip chin up flex arm holds/hangs. Bench 3x3 @230lbs. It should take about 10 minutes to perform 100 reps. Barbell Curls. Try “Poundstone curls”. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. Last edited by PaulBeech; 10-05-2012 at 09:28 PM. 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. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. Poundstone curls 188xAxle. Seated Leg Curl 3x 12 + Partials. I guess he started doing this a couple years ago, once a month. Similar approach as SSB squats but slower/more autoregulated. August of Arms: use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!…I topped it off with 227xAxle Poundstone curls, because anything worth curling is worth full body curling. After knocking out those lunges and bicep curls, come back and drop your score to see if you top the. No amount of exercise will grow them. 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. That's it. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. 100 rep Poundstone curls are also great for some bicep prehab. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. * I paused benches when possible. 60-75 seconds between sets. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. I’ve given in lately to eating a ton of food and. Day A was a superset of axle clean once and strict press away with pull aparts, weighted dips w/axle rows, squats with pull overs, axle SLDLs, and poundstone curls, day B was a superset of incline DB bench and weighted chins, behind the neck. Poundstone curls are a staple of my bicep training. He comes home everyday excited about the weight he. Use a weight you can complete the set with, but which will be a struggle by the end. 2x 8 Close Grip Chins 1x 5. 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. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Late to the party but after the thread on Poundstone curls I decided to do them instead of 2x10 curls. 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. . Tabata prisoner squats w/pushups during 10s rest. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. 1. 5 inch arms. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. . 4. 60-90 seconds rest. ago. For my shoulders, I scaled up to two dedicated shoulder workouts a week. 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. 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. Supinated (Underhand): This is the the least common of the three main grips, but still used for bicep-heavy exercises such as supinated rows or curls. DB Curls: 4 sets x 10 reps x 45. I’ll run this for a few weeks but wanted peoples thoughts. Why? Because it's more awesome than doing 300 reps. By the way, I tried the poundstone curls for the first time just last week. After Poundstone Curls, my biceps are. (Or use whatever weight allows you to barely hit 100 reps or close. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Your posts about Poundstone curls lately have been great. 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. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. 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. I think poundstone curls and just ultra high rep curls in general are gods gift. 1 Like. 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. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. 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. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. More on that later. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. Location: Melbourne, Victoria, Australia. 5x5. Pete Plan W4 D1. Poundstone Curls 100xAxle. Yesterday was “Arm Day” for me. Just general RPE on heavy lifts: 9. DB poundstone curls - 75 @ 3s. Warm Up - one set of each. Poundstone Curls? 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'll be brutally honest, though, I like Paul and Jim's work. 6 minutes, Intense. Try poundstone curls. 5kg x 20. You need to put on bodyweight if you want to. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. Poundstone Curl x 105 Finger Curls 2 x. You just need to hit them hard, put on weight, and be patient. Warm ups Lat. It's unbelievable the tension, squeeze and it's easy to progressively overload. BB curls - 53, 26 + 6. Keeping your upper arms at your sides, curl the bar. 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. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 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. Another variable is how often you work out. Just do 2-3 sets of a curl variant to failure every workout. 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. CONCLUSION/TAKEAWAYS Secondly I added "Poundstone Curls" for general conditioning, Found out my ability to withstand a pump was shit, so worked on that for a while, while keeping in heavy eccentrics a bit. Thurs OHP OHP 5x10 Chin ups. For me it very much was just a pain tunnel with a light at the other end. cgbp for 3-5s@80-85kg without supersetting curls. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with the empty bar before. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. 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. 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. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. They're solely bone/ligament/tendon. I am using the trap bar for the high pulls and shrugs. I’m thinking bands/chains may help. 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. He calls them Poundstone curls. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. 370K subscribers in the weightroom community. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Day 3 -. Post your questions here related to your diet and nutrition or your training routine and exercises. Why? Because it's more awesome than doing 300 reps. Nothing but brute force and stupidity. RDL 2x 10. Usually just giant set them with the press and rows, but sometimes will do poundstone curls at the end if. 00 away from free shipping. . ago. I did a stint with poundstone curls a while back. Poundstone Curls - 20kg x34 So that went well. 100RepChallenge. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. In 30 days I gained exactly a half an inch. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. Never do 5s anymore so i thought a more volume based seed session would be good. It's time to push the mindset. 21s are pretty dumb IMO. 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. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Stick with 10-20 reps to high fatigue or failure. The first time you might fail after 40-50 reps, rack it, wait a minute. 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. 21s are pretty dumb IMO. I do a rope. Set rep PRs each week. So I thought I'd break that down. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. SSB Squat 225x5 265x5 300x9 265x5x5. But it just kind of went away after a couple weeks. I try to set PRs in as many reps as possible without stopping. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. It's unbelievable the tension, squeeze and it's easy to progressively overload. 1 Like. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. Business, Economics, and Finance. Pro. Of course, I had tried those as a finisher of a workout. He calls them Poundstone curls. For a bicep curl, you're flexing/tensing your bicep throughout the whole movement, but skullcrushers are a type of extension movement, so when your arm is in flexion, the tricep isn't engaged as much as it is when it is extending, it still may be to a. Starting to think it's a mindset issue, and that I need to sort my head out for the sets of 5. Although the first week I couldn't straighten my arms properly. 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. Poundstone curls: x129. Pause Bench: 95kg 4x6, (RTF 15) Tempo Eccentric Deadlift: 152. Throw in makes it seem like a round of Poundstone curls is an afterthought. Just a classic way to train biceps and pain tolerance. 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. Seated Axle Overhead Press @ 100; 8 @ 85; 12. ago. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. . I think this will be solid. 3. 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). 5 inches, Right Calf 14. Myosin May 28, 2022, 7:02pm 11. Your Cart. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Don't put the bar down. You just need to hit them hard, put on weight, and. CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. Do This Instead. Rest-pause lateral raises and curls as a finisher. I stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Got up at 0315 so I could squeeze in this training session before work. Training - Incline Db Press and Poundstone Curls F. Hammer Curls x. 75 inches. Small amount of growth. 3-Jul BB Incline BP 2x 10. Instead of multiple sets of lateral raises, I just did one gigantic dropset. The August of Arms 2017 progra. Use Olympic Barbell only for curling 100 Reps. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. Instead of multiple sets of lateral raises, I just did one gigantic dropset. You will feel a pump. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. The cramping/soreness after the first couple of times in particular was incredibly bad. Hold for a second at the top and repeat. Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. I started messing around with Poundstone curls again recently. Basically, I pretend to be a bodybuilder. . I don't think it's just "man up and push through it" pain, because it's far. After this program, I felt like I could accomplish anything. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. If you check out his website he seems to know a lot about weight training. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. 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. 24 votes, 294 comments. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Work sets 65 kg x 5, 70 kg x 5, 80 kg x 4 (oopsie) BBB 60 kg x 10, 60 kg x 10, 60 kg x 7 (should be for 5 sets but only did 3 because I was done lol hmmpf) Accessories: OHP 5x5 40kg. I am a fellow 5'9 athlete. I did poundstone curls for the first time on July 17th of this year. Glad you asked, I was thinking the same! Amazing effort @jackolee. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Yikes I can just barely do the 50 chin ups. Squat: 3+ Squat 345 8 . Then let him make up his mind as to which routine gives better results. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. I guess he started doing this a couple years ago, once a month. Thanks. GHR 1x12. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. But, this was right at the 6k pace from April 1st, so that's encouraging. Behind the neck press 3x10/superset with 50 band pull aparts. 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. by Derek Poundstone, America ’s. I’ll give you the plan if you supply the work. An entire day for arms is goofy. * On the bench day, I did incline dumbbell benching, and immediately after the final. Wanted to get a pump after my PR set went poorly. Felt much stronger today. ago. This wasn’t just an axle in a squat rack though. Small amount of growth. Got 1:38 in the re-test.