I’ll give you the plan if you supply the work. The worst is when I do standing barbell curls. That set was Sunday night. . Hold for a second at the top and repeat. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Take 10 deep breaths and go again. Ab stuff . The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. I have some mild pain in the right shoulder, but it will go away over time. MAINWORK. 100's x 5,5. warm up sets bar x 15, 40kg x 12, 50kg x 5. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. More on Poundstone curls, the origin of my high re. Wednesdays training. 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. Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. . He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. 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. But, this was right at the 6k pace from April 1st, so that's encouraging. 5lbs per side taken to 103 reps. I like doing something like 100 band pull aparts a day everyday. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. If you beat me on curls, doesn't really mean a god damn thing. The name of this new log is for my new frame of mind. Just do 2-3 sets of a curl variant to failure every workout. Can’t get frustrated with my body. 5. Age: 32. Rep Power: 12578. Don't use straps. It's unbelievable the tension, squeeze and it's easy to progressively overload. 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. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. This is to make up for the robot not publishing a thread. Poundstone Curls w/fat bar Band pulls, whatever. They're solely bone/ligament/tendon. Weight: 45-pound barbell. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. His bread and butter program has you pyramid from a set of 5's to singles. 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. Your posts about Poundstone curls lately have been great. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. So I thought I'd break that down. Bixeps onthe other hand are boring af, even with the pump. Business, Economics, and Finance. Once I got to 75 I thought there is absolutely NO WAY I'm quitting now I'm this close. I’ve made some significant changes to my training and diet in the. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. 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. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. Sled push - 10x50 yds, 135 + sled = 222 lbs Time: 11:04. But I agree with Elvia, if all he has ever done is increase volume and hasn't done shit. 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. Day 2: EZ Bar Curl 3x10-12, 3 second negatives. Thoughts about life, crap, training, and stuff - M. The Biceps Endurance Test for August of Arms. Pounding out the arms was a great ending. 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. Strength Life Legacy. Poundstone Curls? I've seen Poundstone curls mentioned a few times both here, and on various forums; I'm just curious as to what fittit thinks of these. Kept the assistance pretty light, with only 50 push ups for the push category. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. Not bad considering my squat took a nose dive during the cut that I was running before I started Leviathan. 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 this will be solid. 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. ) Messed this all up but i was happy with the second and third set. 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. Me three. Press workout part 1. 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. Take a picture of him with you, wait a year, take another picture, and compare. Today was not bad. Seated Axle Overhead Press @ 100; 8 @ 85; 12. By the way, I tried the poundstone curls for the first time just last week. That one that didn’t work was the Ninja SP101 Air Fry. The last few reps, that was as far as I could curl my arms. 5/ Lying Cable Laterals 5 x 20 @ 12. 100 rep Poundstone curls are also great for some bicep prehab. Stick with 10-20 reps to high fatigue or failure. Go for a high score. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. I’ve been working on contracting my lats. By the end of the feeder he was nearing or slightly above 17 inch. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. 100 reps in one set. Try them. I love working arms, I just end up hating the workouts after a few weeks. 5/ Lying Cable Laterals 5 x 20 @ 12. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). I'm just not convinced it'll do much for hypertrophy. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. Poundstone Curls: 100. The rest was history. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. Fantastic way to accumulate volume. (Or use whatever weight allows you to barely hit 100 reps or close to it. I guess he started doing this a couple years ago, once a month. I could probably do more if I had someone to count for me. Seated Axle Overhead Press @ 100; 8 @ 85; 12. They are a tough set to curl, and I’m stoked to start off. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. Suspension Trainer Inverted Rotational Row. 21s are pretty dumb IMO. But I couldn’t get to 100. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. 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. Yikes I can just barely do the 50 chin ups. Cardio:57 minutes if cardio at a 15% incline going 2. Front squat Holds 3 or 4 sets with 225-315 . I just happened to be searching Google on poundstone curls and found this. CryptoPoundstone Curls 80/10/10. Usually just giant set them with the press and rows, but sometimes will do poundstone curls at the end if. 6. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Apparently it only takes one set. Pro. 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. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Mon Bench press DB bench press 5x10 (strength imbalance work) DB rows. Rocking my Deep Water shirt and the Mrs hits me with “You are looking big”. “Living the dream”, haha. Never do 5s anymore so i thought a more volume based seed session would be good. 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. 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. They are shaking as I type this. 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. . Smith machine shrugs superset with upright rows . 1. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. I'm really pleased with how well this went. That’s where Jason. But didn’t know if that’s enough volume overall. Don't put the bar down. MSKOnlyScans. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. If anything, he's a good example of mixing high volume and high intensity work into the same workout. I think I had. I don't think it's just "man up and push through it" pain, because it's far. e. Of course, I had tried those as a finisher of a workout. Did well. Something like 5x10 will though, doing 100 reps in a row just. 60's x 12,8. @flappinit Spot on. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. Derek Poundstone curls in the squat rack (gasp!). 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. You need to put on bodyweight if you want to. Instead of multiple sets of lateral raises, I just did one gigantic dropset. xSwagguh 100-152-175 (5’8) • 2 yr. Do the work and have a good plan—the secrets to building anything in life. Pullups 3x7,7,5. How is everyone programming their 100 rep sets. This wasn’t just an axle in a squat rack though. I can’t perform as well as I can with a few meals in me, but still feel more. Originally had 8s on. Not supplemental or real accessories, still feeling terrible and. Poundstone curls tend to make it happen better, and for triceps I get more out of pushdowns. 2. Chins - AMAPx1. 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. . Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Attempted some Poundstone curls with fat gripz, failed at 40. I’m starting this log to track the process of preparing for my first men’s physique competition. Tricep bar “Poundstone” curls. Via them, want your ass kicked? Try their "slurpees" Anyone work on 100 reps and have any experience with them? 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. Thoughts about life, crap, training, and stuff - Monday EditionAssistance: pulldowns, seated press, face pulls, curls. Day 3 -. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Run down does not to begin to describe how I have been feeling in recent years. 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. Yeap, my squats suck. 3125 inches, Right Calf 14. Feels like using deadstop reps for my main work and then touch and go (paused at the floor) for supplemental work is a good combination - practice good first reps and then get lots of time under tension. I would pick a new program in whole. I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. 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. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). Apparently it only takes one set. The u/Recurves-N-Revolvers community on Reddit. Poundstone curls PoundstonePTC 2. DB bench (possibly incline)/weighted chins superset; BtN Press; Squat/pull over; Kroc row; Axle shrugs against bands; DAILY. Rep PR. 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. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Still feeling a bit rough in the morning from the cold, but it seemed to have cleared up by the evening. It's time to push the mindset. Jan 17th, 4PM GMT+8. 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. August of Arms: Muscle Building Strength. Gonna use them on all pressing whilst the elbow recovers. Dips @ BW; 21 @ -40; 14. 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. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. 21s are pretty dumb IMO. e. Shrugs were done against bands. Preacher Curls: 4/10/90. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 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. 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. Similar approach as SSB squats but slower/more autoregulated. (sets of 100 "Poundstone curls" for instance). 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. I do very infrequent direct arm work, but I make it meaningful. The extra blood flow seems to clear up nagging elbow pain and they also blow up the lower arms. felt a bit unproductive due to the longer rest times cgbp@70 for 5-8s supersetted with dips, i really felt it in the triceps the next day. 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. Day 20: Left Calf 14. Thing is quite a unit. Everything is allowed dude. This might be why something as simple as Poundstone curls (as u/MythicalStrength mentions) are so effective: it is a ton of volume. Goal for week 3 is all 5 sets completed in 15mins. Late to the party but after the thread on Poundstone curls I decided to do them instead of 2x10 curls. Set rep PRs each week. 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. View Profile View Forum Posts Member Join Date Oct 2010 Posts 1,225. 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. Poundstone Curl. Of course, I had tried those as a finisher of a workout. 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). Bulgarian Split SquatI 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. Yikes I can just barely do the 50 chin ups. After my final set of dips, I’d jump straight into my first set of push ups. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. With these movement pairings I'll typically have one heavier and one lighter, meaning fewer reps and more reps. Specifically: belt squats and Poundstone curls. Hurt my progress? I only have 10-pound dumbbells at home, so lately when I can't go to the gym, I've been doing bicep. I also gather… great details nice Weight Difference. We rounded. 35lbs x 100 Notes. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. I am a fellow 5'9 athlete. 5 months is more than enough time on Beefcake. Although, I am aware that a pump isn't purely indicative of growth. I would pick a new program in whole. 5kg x 20. There are anecdotes among bodybuilders that biceps, as well as some back muscles, respond (hypertrophy) better to high volume and time-under. Kroc rows 1xmax reps. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. I specifically welded together a short 'axle' bar just so I can do those and reverse curls for 100 torturous reps. The August of Arms 2017 progra. 370K subscribers in the weightroom community. I got the bodyweight manipulation game down. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. Your posts about Poundstone curls lately have been great. More on Poundstone curls, the origin of my high rep work, and **** you will never do. That's it. Jamie wants the same weight to be used for the skull crushers and the curls, which makes sense from a superset standpoint, but I have enough toys that I think I can set up a situation where I can still move rapidly. Hammer Curls x. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. Poundstone curls 100x1 @45lbs. Do This Instead. Finally starting my own log and I’m starting with Dr. v3lv3t May 21, 2019, 8:48pm 1143. Nowhere to overthink things or wonder what is actually going on. Ab roller 2x1270 poundstone curls 25 band pushdowns total time: ~40 min. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. Workout A: Squat Pause squat Weighted chins. 5625 inches. You will feel a pump. Even by week 6, I still didn’t know the best way to approach this. The cramping/soreness after the first couple of times in particular was incredibly bad. 2/2/21. I've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. 5 inch arms. 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. . About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Start light. Show more Show more 9:49. Poundstone curls: x129. That set was Sunday night. 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). Concentration Curls: 4 sets x 10 reps x 35. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. Poundstone Curls - bar x 115 PR Tricep Band Pushdown Facedown on Bench Extension Thingee - 3 sets Notes - Got my bands from elitefts so I'm playing with it. Just a classic way to train biceps and pain tolerance. 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?. Dips - AMAPx1. 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. Grace was brutal. Pumped about that squat PR. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Low volume as in not enough sets, and also often not enough variation in reps. Forget curls. Posts: 13,371. Planning on max reps with 300lbs in a month. But I. They hurt like hell, and after my set of 90 my fingers were almost numb from I. Anyone can post a question and the community as a whole is invited and encouraged to. Try poundstone curls. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. . Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. The physical therapist gave me the all clear for everything except unassisted pull-ups. Going to add those to arm days going forward until I don't get sore like this anymore. I am using the trap bar for the high pulls and shrugs. I think some hammer curls or reverse curls would be good for elbow health. skunk_wicks125. (1,3,2. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. -Even by week 6, I still didn’t know the best way to approach this. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. Poundstone curls 188xAxle. 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. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. I'll be brutally honest, though, I like Paul and Jim's work. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. I thought the same thing. 5. 11 votes, 26 comments. I’ll run this for a few weeks but wanted peoples thoughts. 35lbs x 100 Notes. If you beat me on curls, doesn't really mean a god damn thing. One set of poundstcne curls a *week* will be enough to make your elbows thank you. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. If you can do 100 rep sets you’re basically doing junk volume. Use Olympic Barbell only for curling 100 Reps. 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. I managed 300 with a Rogue axle resting in the up. 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. Business, Economics, and Finance. 60-75 seconds between sets. Yesterday was “Arm Day” for me. Just 1 set of curls a week is all you needPoundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. I know what you’re thinking. 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. 00. Got up at 0315 so I could squeeze in this training session before work. Had to zombify a few reps to alleviate the cramping. EZ Bar Curl in strict style. 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. In 30 days I gained exactly a half an inch. Poundstone curls will shut that shit down after one set. 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. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). 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. 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”. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. @AnthonyP I use a CAP Barbell vest. Weekly total: 8,500 meters. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. I guess he started doing this a couple years ago, once a month. After this program, I felt like I could accomplish anything. Progress after 20 days: up the AOA Program: curls. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench.