Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Notes: 90 seconds rest on the deads. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. In this case, complete the reps using one of these approaches: Do as many reps as possible. Progress after 20 days: up the AOA Program: curls. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. 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. 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. Just gotta gut this one out. Of course, I had tried those as a finisher of a workout. e. Attempted some Poundstone curls with fat gripz, failed at 40. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. Training - Incline Db Press and Poundstone Curls F. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. by Derek Poundstone, America ’s. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Squat 5/3/1, Squat BBB, barbell row 3x10, incline bench 3x10, lying leg raise 4x15. Yikes I can just barely do the 50 chin ups. com covering every day challenges. 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. I could probably do more if I had someone to count for me. 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. Similar approach as SSB squats but slower/more autoregulated. Axle Clean and Strict Press away 5xAxle 5x136 5x151 5x171 (out of the rack…killed my spirit to do so, but I can FINALLY clean again, and I. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. 09-28-2012, 05:13 PM #222. SkepticCyclist • 5 mo. Very confident for next week (5. Try poundstone curls. Poundstone Curls 138xAxle. I love working arms, I just end up hating the workouts after a few weeks. 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. Pounding out the arms was a great ending. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. For my shoulders, I scaled up to two dedicated shoulder workouts a week. Mods, feel free to copy and collapse this thread when the robot thread for July 28 shows up. 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. Warm Up - one set of each. 802 votes, 71 comments. Push Press 175 3,3,3 . . Set rep PRs each week. You just need to hit them hard, put on weight, and be patient. Poundstone Curls same as deadlift day. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Chins same as OHP day High rep delt and triceps work. wrist curls, reverse wrist curls) are just used to target certain muscles of the forearm that may be engaged to a lesser extent in grip work/other forearm exercises. They won't work for everybody (just like anything in life). Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. Bixeps onthe other hand are boring af, even with the pump. The high rep stuff is mostly. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. It also really torches the upperback something fierce. 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. . 0. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. If anything, he's a good example of mixing high volume and high intensity work into the same workout. Business, Economics, and Finance. 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”. I stick with the same weight for however long it takes me to get 5 x 14,. @cyclonengineer Dude, you can’t make this stuff up. 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. That’s where Jason. 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. Arms Ez Bar Front Rasie 3x8, Cable Lateral 12 rep down set, Seated Rear delt fly 2x15, Strict Curl 3x8, Preacher Curl 3x10-15, Spider Curl Amrapx3, Smith Machine JM Press 3x10, Cable OH Extension 12 Downset, Leg Day with a pinch of forearms RDL 3x8-10, Lying Leg Curl 3x15-20, High Bar 3x5-10 Leg Press 2x25 Walking Lunge 20 reps Forearm. An entire day for arms is goofy. No amount of exercise will grow them. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Phil Heath’s Arm Blast Routine. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. GHR 1x12. For the biceps specifically, I train them once a week on my press day. DB poundstone curls - 75 @ 3s. I've pulled 5k+ twice this month, before today. Notes: 3:00 between sets of benching, 2:00 between sets of dips. Business, Economics, and Finance. It's like saying that you tried so-n-so's bench routine and your. CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. Dips Assisted: 100rep > 136rep. Although, I am aware that a pump isn't purely indicative of growth. 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. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Top Heavy Hypertrophy A little catch up. I switched to an EZ bar overhead tricep extension and incline dumbbell curl to give my tendons a break and avoid tendon overuse. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. But 100 reps just doesn't really win me over. 2. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. 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). Late to the party but after the thread on Poundstone curls I decided to do them instead of 2x10 curls. * Shrugs were done against bands. BBB with additional biceps work? Starting 531 BBB put of the book. You just need to hit them hard, put on weight, and. It also fatigues them a bit. Pete Plan W4 D1. Cable Curls: 4/10/150. Thurs OHP OHP 5x10 Chin ups. Day 3. Press J to jump to the feed. * On the bench day, I did incline dumbbell benching, and immediately after the final. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. Thoughts about life, crap, training, and stuff - M. 6 minutes, Intense. 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 have some mild pain in the right shoulder, but it will go away over time. Any rep scheme, any way you want. 5. Rep PR. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. 100RepChallenge. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 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 did poundstone curls for the first time on July 17th of this year. Basically, I pretend to be a bodybuilder. Grasp the barbell at shoulder width. I also gather…great details niceWeight Difference. 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. I like doing something like 100 band pull aparts a day everyday. bring your elbows up/forward slightly at the top of each rep. You need to put on bodyweight if you want to. Band pull aparts 3x15 2. Me three. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. Suspension Trainer Inverted Rotational Row. 21s are pretty dumb IMO. I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. Front Squat 225x5, 275 3,3 . Even by week 6, I still didn’t know the best way to approach this. ago. PM WORKOUT Keg clean 3x150 2x175 1x200 1x225 w/press at top 1x240 w/press at top (5lb PR) 1x225 w/press at top Poundstone. 5/ Lying Cable Laterals 5 x 20 @ 12. Rest in the down position, not up. Holding a heavy barbell, shrug and row it up to your belly button. It was terrible. Specifically: belt squats and Poundstone curls. 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. Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big. I almost felt embarassed to pick those weenie dumbbells up, haha! Did 50 reps for the first time, and got 60 on my third attempt. I really don't do curls. 2x 8 Close Grip Chins 1x 5. Time for a new log. I'm just not convinced it'll do much for hypertrophy. Something like 5x10 will though, doing 100 reps in a row just. Build bodybuilder arms and strongman strength with this extreme routine. Your Cart. 5kg x 14 > 37. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. “Living the dream”, haha. Last one was 158 reps with an empty axle. In all seriousness. BB curls - 53, 26 + 6. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. I paused benches when possible. 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. Paul Carter on Poundstone curls - this dude is a monster, and can even be found on reddit in r/weightroom / Jim Wendler on the 100-Rep Challenge 100RepChallenge. . Biceps were cramping, high volume picking day at work 1,100 or so 10-25lb boxes. No 1 rep maxes, or even 3 rep maxes. Day 1- press BBB beefcake, rows, assistance. After a warm-up I did 3. Bench Day: Bench: Top set 3 x 5. Did well. 5 inch arms. I do things that hit the biceps such as chin ups, concentration curls, hammer curls…40 lb axle bar for ~350 reps. Dumbbells do take up space, though, as you need a lot of them. It was a very busy day at work today. They are shaking as I type this. The physical therapist gave me the all clear for everything except unassisted pull-ups. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. Bench 3x3 @230lbs. Just general RPE on heavy lifts: 9. After this program, I felt like I could accomplish anything. Overall happy with the. Pause Bench: 95kg 4x6, (RTF 15) Tempo Eccentric Deadlift: 152. Jim says you can always do more assistance work if you feel like it, and I sure did. Add a Comment. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. 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. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. But I. * Instead of multiple sets of lateral raises, I just did one gigantic dropset. Post your questions here related to your diet and nutrition or your training routine and exercises. 3x12-15, if you have energy, last set is 1-2 drops. 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. August of Arms: Muscle Building Strength. I do very infrequent direct arm work, but I make it meaningful. 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. . This. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. They are named after Derek Poundstone. 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. ) Do this twice per week on nonconsecutive days. Just a classic way to train biceps and pain tolerance. LEGENDARY4259 • 1 yr. After knocking out those lunges and bicep curls, come back and drop your score to see if you top the. 1 Like. Hack Squats 3x 12. I stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. It's typically just 1 big set for them: either a big drop/strip set, or Poundstone curls. I’m sure internal investigations would take an interest that’s for sure hahaAbsolutely beneficial. That's it. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. steel_neil October 28, 2019, 1:33am 6. Jim says you can always do more assistance work if you feel like it, and I sure did. 26 votes, 36 comments. Poundstone Curl. That’s too easy. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. Deadlift: 1+ Deadlift 350x10 . Similar to the Kroc row, Kelso shrug, etc. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. Goal for week 3 is all 5 sets completed in 15mins. Ab roller 2x1270 poundstone curls 25 band pushdowns total time: ~40 min. In 30 days I gained exactly a half an inch. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Forget tricep extensions. 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. 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. Wanted to quit almost right away. 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 would pick a new program in whole. e. Mon Bench press DB bench press 5x10 (strength imbalance work) DB rows. What would be the benefits of such a workout? I like them personally. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Grace WOD on the axle @ 95lbs. Very confident for next week (5 @ 180kg, 2 @ 200kg) and going for PBs the week after that. 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. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. No longer will they be known as Poundstone Curls. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. 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. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Can’t get frustrated with my body. 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). Once my pee turned brown yesterday, I headed right to the ER. 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. I can’t perform as well as I can with a few meals in me, but still feel more. If you beat me on curls, doesn't really mean a god damn thing. This helps. 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. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. Use a weight you can complete the set with, but which will be a struggle by the end. Try “Poundstone curls”. Surely the huge amount of time under tension should be. It should take about 10 minutes to perform 100 reps. com. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. MAINWORK. The proof is in the pudding. 5/ Lying Cable Laterals 5 x 20 @ 12. I would pick a new program in whole. Still feeling a bit rough in the morning from the cold, but it seemed to have cleared up by the evening. This might be why something as simple as Poundstone curls (as u/MythicalStrength mentions) are so effective: it is a ton of volume. 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. Or at least a lot of plates for an. They're solely bone/ligament/tendon. Just a classic way to train biceps and pain tolerance. Feet up Bench: Exactly the same progression/rest times as OHP volume work. 3. 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. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 370K subscribers in the weightroom community. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. I used to train like this all the time and I honestly missed it: really felt on my game. I do 1 set of Poundstone curls a week and go for rep PRs each time. . You look pretty lengthy though so it could be more, it takes a longer while to fill in if you're lengthier. Seated Axle Overhead Press @ 100; 8 @ 85; 12. That set was Sunday night. 5k - 29:10. What would be the. To make it really challenging, rest in the down position, not up. It's unbelievable the tension, squeeze and it's easy to progressively overload. Nothing but brute force and stupidity. But I used a pair of 25lb dumbbells. After a warm-up I did 3. Fantastic way to accumulate volume. Sled push - 10x50 yds, 135 + sled = 222 lbs Time: 11:04. 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. Today was not bad. Otherwise, that’s it. 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). Figured I'd get these while I had the video camera out. I tend to do those on upper body days for. On press days I would do poundstone curls afterwards, and. I did a set of Poundstone curls yesterday for a first. Why? Because it's more awesome than doing 300 reps. 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. I’ve been working on contracting my lats. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. Hold for a second at the top and repeat. I just happened to be searching Google on poundstone curls and found this. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Did hit a nice PR in the Poundstone curls. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. Attempted some Poundstone curls with fat gripz, failed at 40. . Myosin May 28, 2022, 7:02pm 11. 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. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. 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. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). by MasterKingdomKey 10-pound dumbbell curls for 100 reps. Low volume as in not enough sets, and also often not enough variation in reps. Dips - AMAPx1. 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. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. Use them as high-rep mass builders, like a bodybuilder. Cardio:57 minutes if cardio at a 15% incline going 2. OHP: 5's pro + 60% @ 5 x 10-14. 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. How is everyone programming their 100 rep sets. . Going to switch back to bodyweight dips starting next week. Achievement unlocked. Friday, August 29th, 2014. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. Things I Liked: Nothing. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Why? Because it's more awesome than doing 300 reps. Instead of multiple sets of lateral raises, I just did one gigantic dropset. Day 3 Squat 5x4 @300lbs. 6 minutes, Intense. My son has been working out in the morning with his football team. Glad you asked, I was thinking the same! Amazing effort @jackolee. Worked up to a 200 rep set. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. Poundstone Curls - 20kg x34 So that went well. You will feel a pump. Reddit gives you the best of the internet in one place. warm up sets bar x 15, 40kg x 12, 50kg x 5. 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. by Derek Poundstone, America ’s. I tried poundstone curls today, but I used a 35lb rackable curl bar at my gym. Jan 17th, 4PM GMT+8. The purpose of the Offset Grip is to shift more of the load to one side of the body, making it a challenging unilateral exercise. With all that benching, I'd look into some rear delt work. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge.