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. Poundstone Curls: 60. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. For me it very much was just a pain tunnel with a light at the other end. Wednesdays training. Do the work and have a good plan—the secrets to building anything in life. 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. 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. 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. Click here to visit his website. 5. 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. Both give me sharp, intense wrist pain at the top of the movement. Progress after 20 days: up the AOA Program: curls. From the man TNF himself. 6. . Things I Liked: Nothing. It was a very busy day at work today. That set was Sunday night. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. I really don't do curls. Well, Derek. Poundstone Curls same as deadlift day. So on the list of things to introduce at the end of at least one workout a week: strapped shrugs to failure, fat grip Poundstone curls. After this program, I felt like I could accomplish anything. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. 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. Fat bar. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. 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. He's doing well with his recomp at the moment and I check his Instagram daily. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. Kept the assistance pretty light, with only 50 push ups for the push category. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). 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). 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. Just gotta gut this one out. Your wrists themselves have no muscle. I also did some Poundstone Curl sets and Poundstone Extension sets. Poundstone curls are a staple of my bicep training. 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. 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. Bench Day: Bench: Top set 3 x 5. . The worst is when I do standing barbell curls. Poundstone Curl. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. For these I'll typically do 4 to 6 sets for each movement. 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. MAINWORK. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. e. I guess he started doing this a couple years ago, once a month. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. . 100 lateral raises every training day in the morning. rugby_lifting May 31, 2020, 6:29am 11. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. If you beat me on curls, doesn't really mean a god damn thing. 60-75 seconds between sets. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. Pretty much any time I could make things harder, I would. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. Best. 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. Day 3 Squat 5x4 @300lbs. Thoughts about life, crap, training, and stuff - Monday EditionAssistance: pulldowns, seated press, face pulls, curls. I'm currently just doing a set of poundstone curls 3x a week for elbow health and it makes my arms grow like weeds. 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. Try poundstone curls. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. trueBusiness, Economics, and Finance. LEGENDARY4259 • 1 yr. @jshaving Absolutely an option, and a good use of a degree for sure. 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. 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. However, Joker sets flew up and knees stayed forward. 35lbs x 100 Notes. 5 x 5 W1, 5 x 4 W2, 5 x 3 W3. Hack Squats 3x 12. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. The u/Recurves-N-Revolvers community on Reddit. Or high rep band curls, using 3-4 different hand positions or grips to get to 100. 6/500. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. Back Meh night. 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. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Here he does curls with a 40 lb axle bar for ~350 reps. DB poundstone curls - 75 @ 3s. 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. In this case, complete the reps using one of these approaches: Do as many reps as possible. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. These days, everyone wants to be a youtube/instagram star, and are more than willing to sell their dignity for a 10% off sponsorship at Big Jim’s wart cream emporium. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. He ended up. They are shaking as I type this. 5/ Lying Cable Laterals 5 x 20 @ 12. 5lbs per side taken to 103 reps. Derek Poundstone curls in the squat rack (gasp!). Use them as high-rep mass builders, like a bodybuilder. 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. Home. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. Last one was 158 reps with an empty axle. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. 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 - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. Of course, I had tried those as a finisher of a workout. I did a set of Poundstone curls yesterday for a first. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. 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. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. It'll put hair on your chest and size on your arms. He comes home everyday excited about the weight he. 1-Jul 1x 11 Sissy Squats 1x 09. 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. Me three. 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. Chinups Weighted: 10kg > 13kg (+5kg BW) DB Rows: 30kg 5x10 > 34kg 5x10. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. It's time to push the mindset. 5x5. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. Wanted to get a pump after my PR set went poorly. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Pounding out the arms was a great ending. Google "poundstone curls. I could probably do more if I had someone to count for me. Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. 10-05-2012, 09:37 PM. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Offset Grip: This is the first specialized grip. No longer will they be known as Poundstone Curls. Don't use straps. The sum of all things definetly is heavy on my shoulders. SkepticCyclist • 5 mo. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. Wanted to quit almost right away. Set rep PRs each week. Edit: Here is MythicalStrength doing a set of Poundstone curls. 5. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. Apparently it only takes one set. Just a classic way to train biceps and pain tolerance. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. skunk_wicks125. Do This Instead. 11 votes, 26 comments. I've pulled 5k+ twice this month, before today. August of Arms: Muscle Building Strength. Day 3 -. 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. 5lbs per side taken to 103 reps. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. 23 26 26 comments TheGhostOfBillMarch • 11 yr. It is ideally run for 2 cycles, which would be 7 weeks total. Grace was brutal. The physical therapist gave me the all clear for everything except unassisted pull-ups. But hey, it’s his gym. 100's x 5,5. Brace. 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. He's an advanced lifter and was stuck at 16. ago. Holding a heavy barbell, shrug and row it up to your belly button. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Rep PR. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. Try this one time, and you will hate Derek Poundstone as much for introducing this maniacal idea to the world. Getting close to my old 4 rep max. Use Olympic Barbell only for curling 100 Reps. After 50 my form […] Filed Under: bodybuilding, curls, videos. 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. 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. Rest-pause lateral raises and curls as a finisher. 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). 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. This wasn’t just an axle in a squat rack though. The Biceps Endurance Test for August of Arms. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. 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. That’s where Jason. It makes the weeks like this one feel almost restorative. 5/ Lying Cable Laterals 5 x 20 @ 12. I do 1 set of Poundstone curls a week and go for rep PRs each time. Had to zombify a few reps to alleviate the cramping. 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. The proof is in the pudding. t0rment. Question is - does it matter in which (A or B) I will put them or just whatever I like (like high pull for A and power clean for B for. Posts: 13,371. From the man TNF himself. The physical therapist gave me the all clear for everything except unassisted pull-ups. Workout A: Squat Pause squat Weighted chins. I’m looking to take things to the next level, get stronger, and bre…Poundstone Curls - 36 @ 20kg That was hard. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Reply. Thurs OHP OHP 5x10 Chin ups. Worked up to a 200 rep set. 3. I thought the same thing. Poundstone Curls 138xAxle. 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. . CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. 3x12-15, if you have energy, last set is 1-2 drops. By the end of the feeder he was nearing or slightly above 17 inch. 48 votes, 85 comments. 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. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. 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. Jumps 3x5. No 1 rep maxes, or even 3 rep maxes. Poundstone curls will shut that shit down after one set. But 100 reps just doesn't really win me over. Poundstone curls are the shit. Just 1 set of curls a week is all you need DEREK POUNDSTONE is a two-time Arnold Strongman Classic champion and the host of Poundstone Power Radio, which airs live on Sirius and on XM channel. Day 2: EZ Bar Curl 3x10-12, 3 second negatives. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. 100 rep Poundstone curls are also great for some bicep prehab. How is everyone programming their 100 rep sets. . For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. You just need to hit them hard, put on weight, and be patient. 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. Yikes I can just barely do the 50 chin ups. . I like doing something like 100 band pull aparts a day everyday. I think I remembered them all lol Morning: NAC 1g Citrous bergamot 1000mg Ubiquinal 100mg Vitamin k2 100mcg Curcumin 400mg Vitamin D 50,000iu 2x a week Omega 3 fish oil 4g Beet root extract AM and then pre-workout B complex Cranberry extract Udo's 3-6-9 oil 1tbsp with protein. Training - Incline Db Press and Poundstone Curls F. This is Derek Poundstone . I do a rope. I'll be brutally honest, though, I like Paul and Jim's work. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. The cramping/soreness after the first couple of times in particular was incredibly bad. Cable Row 2x 20. After this program, I felt like I could accomplish anything. But I used a pair of 25lb dumbbells. 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. Pro. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. and i’ve been working out for a year and like 3 months but November 2020 i got in a motorcycle crash and lost like all my gains so after that i basically restarted back to where i was when i first started. We rounded. 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. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. Things I Liked: Nothing. Strip set - 140's x 11 -> 100's x 5. Front squat Holds 3 or 4 sets with 225-315 . I feel like my triceps are stalling right. Specifically: belt squats and Poundstone curls. Poundstone curls: x129. 60's x 12,8. bring your elbows up/forward slightly at the top of each rep. Low-Understanding119 • 2 yr. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. I time how long it takes to get the total 100 reps. 5kg (215 lbs). ago. 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 provides tension all throughout the entire movement too in comparison to the incline dumbell curl. I guess he started doing this a couple years ago, once a month. My arms was pumped like no other. EZ Bar Curl in strict style. 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. Squat Day. 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). ago. Yesterday was “Arm Day” for me. Age: 32. His bread and butter program has you pyramid from a set of 5's to singles. Here is what he does to keep his triceps strong. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. Day 3. ago. 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. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. Cable Curls: 4/10/150. Notes: felt very sore from the get go. 0. 5. ago. Show more Show more 9:49. kd13 May 21, 2019, 8:44pm 1142. 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. Press J to jump to the feed. com. Sometimes I throw in some preacher work as well. 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. 25 votes, 26 comments. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more on form. An entire day for arms is goofy. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). The best arm exercises for strength and size gains. It's been a trend for a while for people to avoid doing direct arm work, like they're too cool to be doing meme curls. That set was Sunday night. 3-Jul BB Incline BP 2x 10. I've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. Pause Bench: 95kg 4x6, (RTF 15) Tempo Eccentric Deadlift: 152. Really liking the seated BB press as assistance for the overhead press. I don't do any direct tricep work, but I do a LOT of pressing and dips in my training, which. If you can do 100 rep sets you’re basically doing junk volume. Yikes I can just barely do the 50 chin ups. Karwoski Rows. To make it really challenging, rest in the down position, not up. More on that later. 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. 24 votes, 294 comments. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. ) Messed this all up but i was happy with the second and third set. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. I’ve used various arm workouts from plans I've gone through on Bodyspace…Monday: *Alternating DB curls: 2x10 @ 40lbs to get a pump going *Close grip EZ Bar curls: 3x6-8 @ 100lbs *Preacher curls using the EZ Bar: 3x8 @ 90lbs *Rope Hammer curls: 3x10 @ 75lbs *Seated Alternating DB curls: 3x8 @ 40lbs *DB Hammer curls: 3x6-8 @ 45-50lbs (depends on how jacked my forearms are from the rope hammer curls)Poundstone curls; DAY B. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. Very few changes. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Strength Life Legacy. 21s are pretty dumb IMO. Chinese Elite Gymnasts Training for Tokyo 2011. tbonesteak1233 • 10 mo. One set of poundstcne curls a *week* will be enough to make your elbows thank you. Achievement unlocked. Question: I would like to incorporate snatch grip high pull and power clean into this routine. 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. 1 Like. 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. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. Reply Spartacus1087 • Additional comment actions. 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. It's like saying that you tried so-n-so's bench routine and your. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. 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. Poundstone curls w/ 45lb bar 3. 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. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. For my shoulders, I scaled up to two dedicated shoulder workouts a week. 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. See moreIf you beat me on curls, doesn't really mean a god damn thing. Overall happy with the. Solid workout. Behind the neck press 3x10/superset with 50 band pull aparts. Jim says you can always do more assistance work if you feel like it, and I sure did. Take a picture of him with you, wait a year, take another picture, and compare. I’ll give you the plan if you supply the work. 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. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Alright so a little info. i’m an 18 year old male 150 pounds 5’6. Take an empty bar (axle works even better) and do 100 curls. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. After knocking out those lunges and bicep curls, come back and drop your score to see if you top the. Power cleans 155x5x5.