Poundstone Curls: 100. 23 26 26 comments TheGhostOfBillMarch • 11 yr. tbonesteak1233 • 10 mo. Mon Bench press DB bench press 5x10 (strength imbalance work) DB rows. 10-05-2012, 09:37 PM. 5. Offset Grip: This is the first specialized grip. Squat Day. 5 > 7/8. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. From the man TNF himself. That set was Sunday 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 any breaks or pauses, motoring straight through in 2:00 flat. 5625 inches. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. Poundstone Curl. My son has been working out in the morning with his football team. 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). I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. 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. Originally had 8s on. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. I guess he started doing this a couple years ago, once a month. 5. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Small amount of growth. Yikes I can just barely do the 50 chin ups. Chinese Elite Gymnasts Training for Tokyo 2011. 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. Set rep PRs each week. Training - Incline Db Press and Poundstone Curls F. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. Getting close to my old 4 rep max. I really don't do curls. Forget curls. Concentration Curls: 4/10/45. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. 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. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. 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. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Things I Liked: Nothing. 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. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. Solid workout. Do the work and have a good plan—the secrets to building anything in life. The proof is in the pudding. Jumps 3x5. The physical therapist gave me the all clear for everything except unassisted pull-ups. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. Notes - No longer will they be known as Poundstone Curls. Seated Axle Overhead Press @ 100; 8 @ 85; 12. * I paused benches when possible. i’ve been going to the gym for 5 months and i’ve seen pretty good growth in everything but comparing my arms to old pictures…The FAQ New to Strongman? Strongman Contest Results Upcoming Major Competitions Map of Strength Athlete Friendly Gyms maintained by u/DaBizzle Weekly…Poundstone curls with 35lb bar . I tend to do those on upper body days for. And its an entirely different feeling when it comes to those. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. 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. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. My arms was pumped like no other. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. Goal for week 3 is all 5 sets completed in 15mins. 35lbs x 100 Notes. 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. That set was Sunday night. Cart Checkout. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. It's not a tiring movement and you can get lots of volume without causing fatigue. (sets of 100 "Poundstone curls" for instance). 100RepChallenge. Poundstone curls felt really bad today. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. CryptoPoundstone Curls 80/10/10. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. . Seated Axle Overhead Press @ 100; 8 @ 85; 12. 9M subscribers in the bodybuilding community. 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. Poundstone curls will shut that shit down after one set. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. The rest was history. My guess is that they were popularized by the man, then given his name. 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. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. Shrugs were done against bands. 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. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Yeap, my squats suck. For my shoulders, I scaled up to two dedicated shoulder workouts a week. 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. BB curls - 45# - 1x35, 1x32. 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. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. Instead of multiple sets of lateral raises, I just did one gigantic dropset. 21s are pretty dumb IMO. 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. Top strength still crummy, but rep strength high. By the way, I tried the poundstone curls for the first time just last week. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. 75 inches. The worst is when I do standing barbell curls. "Wrist" exercises (i. Paul Carter Barbell Curls for 160 Reps. Can’t get frustrated with my body. Did hit a nice PR in the Poundstone curls. Rest in the down position, not up. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. Instead of multiple sets of lateral raises, I just did one gigantic dropset. Just a classic way to train biceps and pain tolerance. DB Curls: 4 sets x 10 reps x 45. Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Attempted some Poundstone curls with fat gripz, failed at 40. By the end of the feeder he was nearing or slightly above 17 inch. Similar approach as SSB squats but slower/more autoregulated. Surely the huge amount of time under tension should be. This is Derek Poundstone . Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. After a long absence I decided to start logging my training here again, even if it’s just once a week for my own benefit and for anyone else interested. I worked deadlifts back in for the first time since I had hurt my arm playing softball. 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. In all seriousness. 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. To make it really challenging, rest in the down position, not up. RDL 2x 10. In all seriousness. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). If you check out his website he seems to know a lot about weight training. Skull Crushers with 97. Repeat this until all 50 reps are done. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. Pretty much any time I could make things harder, I would. Notes: 90 seconds rest on the deads. I’ll give you the plan if you supply the work. August of Arms: Muscle Building Strength. Monday and Thursday were concentratiDaily Simple Questions Thread - April 15, 2021. I have some mild pain in the right shoulder, but it will go away over time. Bixeps onthe other hand are boring af, even with the pump. After my final set of dips, I’d jump straight into my first set of push ups. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8Changed Olympic Squat to Front Squat on week two. The high rep stuff is mostly. 60's x 12,8. MSKOnlyScans. May 2 Viking Row Workout Took me 14 minutes counting rest. If curls were programmed, I did Poundstone curls. Grace WOD on the axle @ 95lbs. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. For the biceps specifically, I train them once a week on my press day. Instead, I’ll have a blog linked directly to the Poundstone Performance website. One set of poundstcne curls a *week* will be enough to make your elbows thank you. How is everyone programming their 100 rep sets. 5 x 5 W1, 5 x 4 W2, 5 x 3 W3. Reply staypuff626 •. Anyone can post a question and the community as a whole is invited and encouraged to. Bench Day: Bench: Top set 3 x 5. 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. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. cgbp for 3-5s@80-85kg without supersetting curls. Brace. Poundstone Curl. Press: 1+ OHP 160x3 . 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. Axle shrugs against bands 1xmax reps. Just a classic way to train biceps and pain tolerance. Today was not bad. 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. 1 Like. He's been using a 40-lb axle lately though because of the added forearm difficulty. Band curls + Close grip chin up flex arm holds/hangs. You look pretty lengthy though so it could be more, it takes a longer while to fill in if you're lengthier. 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. 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. 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. Seems to work well enough. Karwoski Rows. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. (Or use whatever weight allows you to barely hit 100 reps or close to it. But hey, it’s his gym. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. Thursday: OHP531 + Kirk rows: 5x10 Seated DB OHP + meadows shrugs: 4x8-12 Incline lateral raises + rear delt flyes 3x15 Poundstone curls + overhead triceps. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. I tried poundstone curls today, but I used a 35lb rackable curl bar at my gym. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 25 votes, 26 comments. 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. Your Cart. 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. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. 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. But I. 5lbs per side taken to 103 reps. Biceps were cramping, high volume picking day at work 1,100 or so 10-25lb boxes. Very few changes. 4. Time: 10m 48s. . 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. Try them. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). Pretty much any time I could make things harder, I would. Ab stuff . Progress after 20 days: up the AOA Program: curls. Just compete 100 reps without putting the bar down. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. No 1 rep maxes, or even 3 rep maxes. 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!Jamie does a metric fuck ton of high rep training. I'm going to use. His bread and butter program has you pyramid from a set of 5's to singles. * Shrugs were done against bands. Watch. 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. Business, Economics, and Finance. 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. Just general RPE on heavy lifts: 9. Dips 3x 6. Amazing how much of that set was seemingly mental rather than physical - like, as long as I decided to endure the pain I could just. Welcome to Technique Thursday. 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”. 60-90 seconds rest. 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?. 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. by Derek Poundstone, America ’s. 00. I would pick a new program in whole. Time for a new log. 2. 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. You just need to hit them hard, put on weight, and. 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. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. Here is something I want to see in the next CrossFit games! Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. 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. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. Never do 5s anymore so i thought a more volume based seed session would be good. LEGENDARY4259 • 1 yr. The u/Recurves-N-Revolvers community on Reddit. unless you were doing Poundstone curls. Of course, I had tried those as a finisher of a workout. I think this will be solid. Did well. I would pick a new program in whole. LEGENDARY4259 • 1 yr. This is to make up for the robot not publishing a thread. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. . For these I'll typically do 4 to 6 sets for each movement. With the barbell curls I tend to go high rep as well, ala poundstone curls. 48 votes, 85 comments. Similar to the Kroc row, Kelso shrug, etc. No podcast night night. Feet up Bench: Exactly the same progression/rest times as OHP volume work. CryptoBand Pullaparts 2 x 20. I got the bodyweight manipulation game down. I was about 175 lbs and I’d say. An entire day for arms is goofy. 09-28-2012, 05:13 PM #222. 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. I do 1 set of Poundstone curls a week and go for rep PRs each time. 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. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. ago. I don't think it's just "man up and push through it" pain, because it's far. PaulBeech. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. I also did some Poundstone Curl sets and Poundstone Extension sets. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. Top Heavy Hypertrophy A little catch up. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. . 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. Poundstone Curls: 60. 5kg (215 lbs). 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. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. Definitely played a major role in improving my deadlift besides the prescribed strength work. I wear a strap. 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. skunk_wicks125. 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. 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. Business, Economics, and Finance. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. Hammer Curls x. sub is closed for repairs. Don't put the bar down. Warm ups Lat. You may have a guard recruiter in your area as well. Poundstone curls are the shit. Jan 17th, 4PM GMT+8. Jamie either has the strongest biceps. Both give me sharp, intense wrist pain at the top of the movement. More on Poundstone curls, the origin of my high rep work, and **** you will never do. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Run down does not to begin to describe how I have been feeling in recent years. Added 5x20 swings with 24kgs at least once a week. Even by week 6, I still didn’t know the best way to approach this. I really don't do curls. 9 of 30. These are referred to as Poundstone curls and are a great pump exercise. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. Just do 2-3 sets of a curl variant to failure every workout. 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. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. Stick with 10-20 reps to high fatigue or failure. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. 100 rep Poundstone curls are also great for some bicep prehab. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. 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. It also fatigues them a bit. Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. 25 inches. 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. @flappinit Spot on. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. Your wrists themselves have no muscle. “Living the dream”, haha. Try poundstone curls. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. Or high rep band curls, using 3-4 different hand positions or grips to get to 100. Poundstone Curls 100x1 @30lbs. The extra blood flow seems to clear up nagging elbow pain and they also blow up the lower arms. It tasted really good! Definitely a lot like Gatorade. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. They're solely bone/ligament/tendon. But I used a pair of 25lb dumbbells. Keeping your upper arms at your sides, curl the bar. 11 votes, 26 comments. Chins - AMAPx1. 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. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. Posts: 13,371. I've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. ago. 2. Poundstone Curls - 20kg x34 So that went well. I've pulled 5k+ twice this month, before today. Wednesdays training. 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 August of Arms 2017 progra. 2. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. POST WORKOUT SHAKE CONDITIONING. Heavy but manageable. Forget tricep extensions. -Even by week 6, I still didn’t know the best way to approach this. Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Dumbbells do take up space, though, as you need a lot of them. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. 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. OHP: 5's pro + 60% @ 5 x 10-14. More on that later. 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. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. Three times will be great for younger people, but at your age. I think some hammer curls or reverse curls would be good for elbow health.