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Friday, March 23, 2012

The 65 pound barbell challenge

These things are fun.

Over the weekend or whenever you want, slap a 10 on each side of the barbell and try this out.

Do 6 sets of 12 reps of curls.  You can only rest 60 seconds between sets.  60 SECONDS.  No longer.

Keep the reps strict.

It's only 65 pounds for the love of God, don't turn it into cheat curls.  And don't shorten the ROM.  Full curls.  From the bottom to the top.  Again, it's only 65 pounds.

Report back to me how you did.  No bullshit.  I know it's the internet and people can make shit up, but show some stones and report back how you actually did, and what all you noticed.
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49 comments:

  1. AnonymousMarch 23, 2012 at 4:17 PM

    1 set of 10 max , fu***

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  2. AnonymousMarch 23, 2012 at 4:39 PM

    I made it through two sets, had to rest pause the last few reps on the second set. 'Twas a very humbling experience.

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  3. Paul CarterMarch 23, 2012 at 4:50 PM

    Harder than it looks right?

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  4. AnonymousMarch 23, 2012 at 4:58 PM

    Very much so. I presume you can make it through the whole thing, Paul?

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  5. CHADMarch 23, 2012 at 7:02 PM

    Look forward to trying this tomorrow but I expect to get 3 sets...

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    1. CHADMarch 24, 2012 at 7:17 PM

      OK I got to the 4th set and completed the 5th rep.... OI have new respect for "pansy" volume trainers , seriously I do. On that 4th set 65lbs. felt like 135 lbs.....

      Delete
  6. BryceMarch 23, 2012 at 7:31 PM

    Damn it Paul. I was looking forward to slacking after week three of strong 15, but I'll have to do this tomorrow.

    Btw, hit 255x12 with a few in the tank on the squat. Definite improvement for me at ~178lbs. Pause squats are amazing.

    Keep up the good work man.

    Bryce

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  7. Paul CarterMarch 23, 2012 at 8:26 PM

    I'm lookin forward to you guy reporting back in on this.........

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  8. SpasmoMarch 24, 2012 at 2:38 AM

    Managed 4 full sets, and made it 6 reps into the 5th before my arms stopped working.

    It's harder than it sounds!

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    Replies
    1. Paul CarterMarch 24, 2012 at 6:10 AM

      I think this is about right for me too.......

      Delete
    2. SpasmoMarch 25, 2012 at 6:56 AM

      It's been 24hrs, and the DOMS is starting to set in.

      Goodbye arms, it was nice knowing you.

      Delete
  9. slowfuseMarch 24, 2012 at 3:30 AM

    1 set + 9 reps, what's the point of this again?

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  10. FrankenzillaMarch 24, 2012 at 5:02 AM

    I usually cant maintain that amount of reps for more than 3 sets, even moreso when taking such short rests. Wish i had seen this yesterday though, I love a good challenge.

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  11. Paul CarterMarch 24, 2012 at 6:10 AM

    slowfuse - When enough people chime in we'll talk about it.

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  12. AnonymousMarch 24, 2012 at 6:47 AM

    Got 2 sets in and had to rest-pause the 3rd set and still only got 6 reps.

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  13. AnonymousMarch 24, 2012 at 6:57 AM

    Got four sets, thought was gonna breeze this after set two, about three reps in set three realised it wasn't gonna happen ha ha.

    Luke

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    Replies
    1. Paul CarterMarch 24, 2012 at 7:07 AM

      Those first two sets make you think "pssssh, this is nothing!"

      Delete
  14. andyMarch 24, 2012 at 9:50 AM

    12/12/8/7/7/6

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    1. Paul CarterMarch 24, 2012 at 9:54 AM

      What happened, Andy?

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    2. andyMarch 24, 2012 at 10:30 AM

      i felt as though i actually worked my biceps for the first time

      Delete
  15. Daniel S.March 24, 2012 at 11:10 AM

    Didn't try the challenge. I do EZ Bar Curls 8x8 with 55lbs and 45 sec rest. That gets my arms pretty damn pumped/exhausted. The first 5 sets are usually pretty good, the last 3 are a grind. I think it's a testament that form/feel trumps weight used in these smaller exercises/muscles. I'm definitely not trying to say that 10 perfect squats with 315lb is more impressive than a 450lb 1rm, but no one gives a shit how much you curl.

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    1. Paul CarterMarch 24, 2012 at 12:53 PM

      Daniel that's spot on the money. Again, the more guys try this the more "aha" moments they are going to have.

      Delete
  16. BradMarch 24, 2012 at 11:19 AM

    I got a whopping 11 before my arms said "nay."

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  17. JayMarch 24, 2012 at 11:36 AM

    12 reps, 12 reps, 7 reps, barx12 reps, barx11 reps, barx8 reps

    ego...crushed!

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  18. Paul CarterMarch 24, 2012 at 12:52 PM

    Lots of great input here guys.

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  19. WillMarch 24, 2012 at 2:21 PM

    I pushed through the 6 rather easily, some really nice burn last two reps pf last two sets. The catch for me isn't completing it. It comes down to connection with the muscle, feeling it a bit more because the weight is so light and feeling it at every angle through the ROM. Rather than full animal mode trying to get heavy weight up and sacrificing form it was a nice slow relaxing burn of muscle. Last two sets I slowed the descent of the bar just to kick it a little more. A zen like workout. The weight and reps were predetermined, focused on nothing but the form.

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    1. Paul CarterMarch 24, 2012 at 2:41 PM

      I haven't done this in a while but I don't remember making it through all 6 sets with a strict 1 minute rest, so kudos to you.

      Delete
  20. RyanMarch 24, 2012 at 2:49 PM

    Glad I'm not the first one to make it through. Got all 6 sets rather easily, but the pump did not feel good. It hurt quite a bit, and I will not be doing this again. Good times!

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    1. Paul CarterMarch 24, 2012 at 3:55 PM

      It's quite a different feeling than going in and putting more weight on the bar, lolly gagging around through sets, then doing some more shitty reps isn't it?

      Delete
  21. Kyle GerstnerMarch 24, 2012 at 4:39 PM

    Made it through all 6 sets first 4 weren't to bad but the last 2 sets were tough tho did slow down and took a little longer on the reps.

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  22. GazholeMarch 24, 2012 at 5:04 PM

    3x12 then a set of 8-10. I forget the exact number because the pain in my biceps distracted me from counting. Sure as shit wasn't a full set of good reps.

    Horrific. The 'failure point' seems to come really sudden, too.

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  23. TylerMarch 24, 2012 at 5:41 PM

    I had to stop set five at 10. That final set, I had to hold the bar at my chin every three reps so I could get my mind off of how horrible my biceps felt. Fuck you, Paul!

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  24. JasonMarch 24, 2012 at 5:51 PM

    x12
    x12
    x9
    x5
    x5
    x6

    yuck... guess I need to curl more :o)

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  25. RamonMarch 24, 2012 at 6:34 PM

    I did 11 reps the first set. Thinking it was a fluke, after the one minute rest I cranked out a whopping 3 more reps until failure.

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  26. Paul CarterMarch 24, 2012 at 10:20 PM

    I love everyone getting fucked up over this! YUSSSSS!!!

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  27. tryfisMarch 25, 2012 at 12:19 AM

    Those last 2 reps of sets five and six gave my biceps some pretty nice cramps!

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  28. BryceMarch 25, 2012 at 6:32 AM

    x12, x12, x7 (near complete failure here).
    Finished out the 6 rounds by doing BTN presses with the same weight/time/rep scheme.

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  29. AnonymousMarch 25, 2012 at 9:05 AM

    x12, x8, x4, x4, x4, x4, x3 hmm
    nice sunday workout for biceps in only 10 minutes. My strength decreased quickly after first set but tended to stay constant after this

    Marius

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  30. NealstarMarch 25, 2012 at 12:30 PM

    X12
    X12
    X12 (started pausing for a breath at the top of each rep beginning with this set)
    X12
    X6
    X7
    I didn't expect to do even this well, actually. I was at a good place for this, though, because my only assistance work on this conditioning phase has been BW Chins, Inverted Rows, and assorted curls.

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  31. DaveMarch 25, 2012 at 12:54 PM

    Shit barely got the fourth set! Humbling experience for sure!

    Paul regarding volume training, is doing 2 sets of 20 (40 reps total) the same as doing 4 sets of 10? Assuming you keep <60sec intervals of course. Will they get the same effects on building mass? Was always curious about that.

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  32. SolMarch 25, 2012 at 2:09 PM

    Barely managed 3 sets. Then death.

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  33. AnonymousMarch 25, 2012 at 2:27 PM

    Just "finished" the attempt. I knew I was in trouble when the 12th rep of Set 2 was a grinder. Sets 3-6 were as follows:
    5, 4, 3, 4.
    I dug deep for rep #4 on that last set. My forearms may not look like Popeye's, but they sure feel like them.

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  34. AnonymousMarch 25, 2012 at 3:25 PM

    Tried it with six reps instead as I'm fairly weak in comparison. Last set was definitely a grind but afterwards the forearms felt nice.

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  35. MTAMarch 25, 2012 at 3:50 PM

    Got the first four sets clean, fifth set 4.5

    FACK!

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  36. PatrickMarch 26, 2012 at 10:15 AM

    Damn how did I miss this. I will try it wednesday after I deadlift.

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  37. AbyssMarch 26, 2012 at 5:09 PM

    I did 3 sets, and cheated the 11th rep of the 4th set. Goddamn, that was crazy.

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  38. Justin HolmesMarch 26, 2012 at 10:14 PM

    4 sets of 12, then 10 and 8. Sick awesome pump.

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  39. TwentyOneOctober 27, 2014 at 2:21 PM

    2 sets of 12 then 3 reps @76 BW

    ReplyDelete