Do chin-ups too if you want to switch it up. Sometimes I throw in some preacher work as well. e. 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. Karwoski Rows. Sled push - 10x50 yds, 135 + sled = 222 lbs Time: 11:04. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. Cable Curls: 4/10/150. From the man TNF himself. * I paused benches when possible. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. The physical therapist gave me the all clear for everything except unassisted pull-ups. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. 4A - Paloff Press - 10,15,15 4B - HLR - 3x10. I was about 175 lbs and I’d say. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. Also it seems to be pretty common to keep events to one day a week or sprinkled lightly throughout the week. Just wanna throw in a plug for Poundstone curls. Or at least a lot of plates for an. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. Friday, August 29th, 2014. Back Raises 3x15. Band pulls, same as deadlift day. They're solely bone/ligament/tendon. Press J to jump to the feed. The pull aparts are all additional work. 5. 5. 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. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. (sets of 100 "Poundstone curls" for instance). 09-28-2012, 05:13 PM #222. Post your questions here related to your diet and nutrition or your training routine and exercises. Chinese Elite Gymnasts Training for Tokyo 2011. 62 votes, 110 comments. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. He calls them Poundstone curls. But what's also great about shrugs against bands is that you don't need to put a million goddamn plates on the bar to get a good training effect. 100's x 5,5. Poundstone curls with the axle would probably be pretty good. 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. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. Then let him make up his mind as to which routine gives better results. Hanging Leg Raises 5x10. By the way, I tried the poundstone curls for the first time just last week. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. In 30 days I gained exactly a half an inch. His bread and butter program has you pyramid from a set of 5's to singles. I guess he started doing this a couple years ago, once a month. . He calls them Poundstone curls. That set was Sunday night. Usually just giant set them with the press and rows, but sometimes will do poundstone curls at the end if. I stick with the same weight for however long it takes me to get 5 x 14,. 60-75 seconds between sets. Doing Kubik style heavy singles is a lot of fun as well. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. I will be using the strong-15 short cycle with 1 extra week for acclimation because of me taking this week off, and the wisdom toofus surgery. Squat Day. I think this will be solid. Hustle & Hold. Instead of multiple sets of lateral raises, I just did one gigantic dropset. They are a tough set to curl, and I’m stoked to start off. Jim says you can always do more assistance work if you feel like it, and I sure did. View Profile. The rest was history. The August of Arms 2017 progra. I prefer a more frequency oriented approach, so when I'm focusing on them I try to do a couple of sets of lat pulldowns every day at around 80% of my 10RM. 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. My triceps have grown, but my biceps haven't grown much. 11 votes, 26 comments. Reverse wrist curls are more for high rep work, not low-rep strength work. . Heavy but manageable. I had curls during my beefcakes uppers and it was fine but do them after the bbb and shrugs on lower days abs and calves every workout. . Cool Whip for breakfast, bulking on Pizza Hut but. Added 5x20 swings with 24kgs at least once a week. 0. I know what you’re thinking. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. 6/500. 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. @AnthonyP I use a CAP Barbell vest. 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. 02/07/21 End of Wave 1 Belt is too loose so had to make a new one hole today, when I started training 9 months ago was on the widest hole so very good progress on the weightloss Wave 2/Week 4/Day 1 STRENGTH GIANT SET - Squat Focus (Hypertrophy) Front Squats 60 x 9 80 x 7 100 x 3 Squat Jumps with medball x 3 x 10. 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. Seated Leg Curl 3x 12 + Partials. It'll put hair on your chest and size on your arms. 2. Good for helping beginners develop safely in the gym, for balancing out a flexor workout, and for painful bodybuilding work if you really want to grow them. Try them. 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. 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. 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. * Instead of 5x10 curls, I’d do 1 set of Poundstone curls. I was your typical 37 year old skinny fat dude when I began this process in August 2017. He's been using a 40-lb axle lately though because of the added forearm difficulty. On the bench day, I did incline dumbbell benching, and immediately after the. 3x12-15, if you have energy, last set is 1-2 drops. Poundstone curls and high volume lat pulldowns have done more for those two things for me in the past three months than my compound focused lifting did in two years. I recommend activewear shirts made of primarily spandex. Concentration Curls: 4/10/45. 9 of 30. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. ham curls . ago. Similar to the Kroc row, Kelso shrug, etc. Achievement unlocked. Set rep PRs each week. 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. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. SSB Squat 225x5 265x5 300x9 265x5x5. What would be the. Fat bar. Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. He calls them Poundstone curls. Take 10 deep breaths and go again. 5. I took to adding a set of Poundstone curls at the end of one of the arm days, just for even more pump, and would throw in band pull aparts and lateral raises where I could find space for it. by Derek Poundstone, America ’s. 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). Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. Not supplemental or real accessories, still feeling terrible and. CONCLUSION/TAKEAWAYSSecondly 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. Jamie either has the strongest biceps. 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). I knew I was in trouble Monday. trueBusiness, Economics, and Finance. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. 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. Specifically: belt squats and Poundstone curls. 5lbs per side taken to 103 reps. Worked up to a 200 rep set. Hold the handles and lean back with arms extended so that your body is supported by the suspension trainer and only your feet are on the floor. 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. More on that later. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. 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. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. com. Did hit a nice PR in the Poundstone curls. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Once my pee turned brown yesterday, I headed right to the ER. Her floor press is usually something like barx5, 65x4, 70x3, 75x2, 85/90x1 all fast and solid with a pause. MSKOnlyScans. skunk_wicks125. 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. It was a very busy day at work today. 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). Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. 23 26 26 comments TheGhostOfBillMarch • 11 yr. 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. 4 Likes. e. Just compete 100 reps without putting the bar down. Kroc and Poundstone would like a. I guess he started doing this a couple years ago, once a month. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. 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. The best arm exercises for strength and size gains include a combination of compound and targeted assistance exercises–in addition to incorporating the right amount of reps and sets . . 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. 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. Had to zombify a few reps to alleviate the cramping. BB curls - 53, 26 + 6. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. Band curls + Close grip chin up flex arm holds/hangs. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8And what is a 'Poundstone' curl? 10-18-2012, 08:18 PM #62. Paul Carter Barbell Curls for 160 Reps. I’m thinking bands/chains may help. Notes: felt very sore from the get go. This helps. Hold for a second at the top and repeat. I've grown my arms well training biceps directly once a week doing a single set of Poundstone curls (unloaded axle for max reps, minimum of 100 without setting the axle down, current PR is 143 reps). This. Subtotal: $0. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. Low volume as in not enough sets, and also often not enough variation in reps. Feet up Bench: Exactly the same progression/rest times as OHP volume work. 60-90 seconds rest. The only rule: Don't put the bar down! Chances are you won't make it to 100 the first time out, but you will get an amazing pump. Weight: 45-pound barbell. After Poundstone Curls, my biceps are. Pro. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Notes. Reply replyPoundstone curls. ago. Kept the assistance pretty light, with only 50 push ups for the push category. Poundstone Curls 100x1 @30lbs. 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). 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. Nowhere to overthink things or wonder what is actually going on. Don't use straps. I'm doing 30lbs and got 90 reps my second time. Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. Just general RPE on heavy lifts: 9. Hustle & Hold. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. Watch. 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. -Even by week 6, I still didn’t know the best way to approach this. mr. 2. Your Cart. PaulBeech. More on Poundstone curls, the origin of my high re. Thurs OHP OHP 5x10 Chin ups. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. RDL 2x 10. 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. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. total of 3 rounds 1st round with plate and a quarter and last 2 with just a plateThe 2021 version of August of Arms is going to be completely INSANE! It’s gonna be the best time you’ve had training all year long, and the 31 Most INTENSE Days of Your LIFE!Wrist curls/reverse wrist curls are just fine as long as you don't go for low-rep high-weight sets. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). GHR 1x12. It makes the weeks like this one feel almost restorative. . Squat 5/3/1, Squat BBB, barbell row 3x10, incline bench 3x10, lying leg raise 4x15. 5 months is more than enough time on Beefcake. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. If squats were programmed, I did belt squats. I tend to do those on upper body days for. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. The high rep stuff is mostly. Whatever was going on last week with stopping Prednisone seems to have passed. I have strong but small biceps. 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. Hack Squats 3x 12. . Reply. (Or use whatever weight allows you to barely hit 100 reps or close to it. Low-Understanding119 • 2 yr. Click here to visit his website. 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. Did well. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. Think of it as. BBB with additional biceps work? Starting 531 BBB put of the book. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. I try to set PRs in as many reps as possible without stopping. 5/ Lying Cable Laterals 5 x 20 @ 12. I’m pretty pleased with things as a total. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. * Instead of multiple sets of lateral raises, I just did one gigantic dropset. I also gather… great details nice Weight Difference. @cyclonengineer Dude, you can’t make this stuff up. Thanks. 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. 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. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Reply reply. Nailsea Living June OnlinePull - Curls x 100 SLC - Trunk Raises/Planks x 100 Are there any movements I'm missing, or is there something else I can mix in to get the most out of my squat day?. Feel free to check YouTube for poundstone curls and follow the advice of Derek Poundstone regarding this subject, as he is the person who coined the method. Why? Because it's more awesome than doing 300 reps. CONDITIONING. I switched to an EZ bar overhead tricep extension and incline dumbbell curl to give my tendons a break and avoid tendon overuse. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. 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. The sum of all things definetly is heavy on my shoulders. Deadlifts 2 x 4 @ 385 1st rep was. Forget curls. Poundstone curls are a staple of my bicep training. Mods, feel free to copy and collapse this thread when the robot thread for July 28 shows up. The name of this new log is for my new frame of mind. 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!…For upper days, I did everything in giant sets as written, plus band pull aparts after every set of presses. I think poundstone curls and just ultra high rep curls in general are gods gift. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). It should take about 10 minutes to perform 100 reps. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. 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. 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. Well, Derek Poundstone must have been reading along. Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. As Paul Carter has noted, I've also come to realize poundstone curls more an exercise in pain tolerance than anything else, but I can also say pretty confidently I've. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. I'm really pleased with how well this went. Day 3. Small amount of growth. DB Hammer Curl 2x15-20. Leg curls and extensions 100 reps. Poundstone curls tend to make it happen better, and for triceps I get more out of pushdowns. 5/ Lying Cable Laterals 5 x 20 @ 12. To make it really challenging, rest in the down position, not up. . 3. 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. Strip set - 140's x 11 -> 100's x 5. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. There is a smaller version of the straight bar, but it still comes in at 35 pounds. Cart Checkout. 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. By the end of the feeder he was nearing or slightly above 17 inch. Tricep bar “Poundstone” curls. . by Derek Poundstone, America ’s. 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. Last one was 158 reps with an empty axle. Run again. Poundstone curls 188xAxle. . No need to go mental masturbation on this. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. Will hopefully get used to that feeling of imminent death and smash that time over the next 6 weeks. 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 much stronger today. Still, added 2 reps from last time but I definitely had to swing some reps to get there. Breathing squats 1x20/pull overs 1x20. For my shoulders, I scaled up to two dedicated shoulder workouts a week. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Now I'm going to start blocking and deleting these retards from. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 48 votes, 85 comments. Topics: Build Muscle Home / Workouts / Workout Routines / Poundstone Power: Train Like a Strongman About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Front Squat 225x5, 275 3,3 . Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. But I couldn’t get to 100. I did a stint with poundstone curls a while back. Goal for week 3 is all 5 sets completed in 15mins. Grace WOD on the axle @ 95lbs. 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. Similar approach as SSB squats but slower/more autoregulated. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. I paused benches when possible. He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. I can’t perform as well as I can with a few meals in me, but still feel more. With all that benching, I'd look into some rear delt work. . 5kg x 20. Try this one time, and you will hate Derek Poundstone as much for introducing this maniacal idea to the world. Whatever was going on last week with stopping Prednisone seems to have passed. Push Press 175 3,3,3 . Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. The most popular bodybuilding message boards!12/5/22 Conjugate - ME Lower - W5/D1 CONDITIONING Ladders AMAP in 5 minutes: Burpees x1-5 V-crunch x1-5 2 ladders + round of 2s MAX EFFORT Mat pulls: (6) 45x10 135x5 225x3 275x3 315x3 365x3 415x1 385x3 REPETITION EFFORT Belt squat drop set: 135x24, reps of 110, 85, 60, 35, 0 Band reverse hyper: Double, single, bodyweight Band. The August of Arms 2017 progra. Reddit gives you the best of the internet in one place. For my shoulders, I scaled up to two dedicated shoulder workouts a week. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. An entire day for arms is goofy. Cardio:57 minutes if cardio at a 15% incline going 2. Some weeks, I’d do some warm-up sets of rows before hitting warm-ups of bench and dead, some weeks I’d save it to the end, some weeks I did Poundstone curls to save time on curls, etc. But didn’t know if that’s enough volume overall. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. 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. Bench 3x3 @230lbs. Monday and Thursday were concentratiDaily Simple Questions Thread - April 15, 2021. Poundstone Curls w/fat bar Band pulls, whatever. 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. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. Poundstone curls are a very regular feature in my training, and what I'm currently using, but I also like running the rack with DBs. In this case, complete the reps using one of these approaches: Do as many reps as possible. 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. 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. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. 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.