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Getting back into grip.


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mcalpine1986

Well i thought id start a log of my workouts. Ive trained for years on and off, mainly with a powerlifting focus but with spells of grip based training here and there but never long enough to do anything of note. My training from now on is going to focused on grip. Ive just done 2 months of thick bar weighted chinups and holds 2-3 times per week to build a base and get my hands ready for more intense training.

Im 33 years old

5ft 9in

152-154lbs

7 and 7/8 inch long and 9.25 in wide hands

I love thick bar training and Ive 1 main goals that i want to hit in the near future

Lift 200lbs on the rolling thunder.

I also want bigger Forearms, who doesnt? Right.

 

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Well i thought id start a log of my workouts. Ive trained for years on and off, mainly with a powerlifting focus but with spells of grip based training here and there but never long enough to do anyth

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mcalpine1986

Monday 4th november Bw 153lb

Rolling thunder dead(not including 2.7kg pin and handle)

Standing on 2" mats to increase the Rom.

20kgx10

30kgx10

40kgx10

Towel chinups

Bw 3 sets of 8

Ironmind wrist roller(mounted on pin)

Overhand For extensors.

20kgx4 

30kgx4

37.5kg x4

Plate curl

5kg x30 

Ironmind Expand your hand bands

Greenx10

Redx50

All left and right.

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mcalpine1986

No grip today as my hands are sore. Just doing grip work 2 days per week for now until my grip work capacity and recovery increases.

Push day:

Weighted dips

Bw x6

Bw x6

Bw+15kg x6

Bw+30kg for 3 sets of 6 reps

Prowler push 

50kg x20 metres

100kg x20 metres

125kgx20 metres

150kg x20 metres

150kg x20 metres

150kg x20 metres

Superset

Plate lateral raise 2x2.5kg plates x50

No rest

Bent over plate raise 2x2.5kg plates x50

Incline treadmill

15 degrees at 5.8KPH for 10 mins.

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mcalpine1986

Rolling thunder deadlift(standing on 2" mats to increase Rom)

20kgx10

40kgx10

42.5x10

My thumbs are still a bit sore off monday, with my left the last few reps were hard.

Towel chinup(full dead hang Rom)

Bwx9

Bwx9

Bwx9

IM wrist roller (overhand for exensors)

up/down about 3ft off ground

20kgx4

40kgx4

40kgx4

Plate curl

6.25kg x20 reps (5kg+1.25kg plate)

Incline treadnmill

15degrees at 5.8Kph for 10 min.

*I might have to stop the wrist roller or increase reps rather than weight as the more the weights increasing its irritating something in my shoulder joint making them sore.

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mcalpine1986

I only had 20 minutes due to unexpectantly having to de ice my car so just a light pump session.

Standing overhead Barbell press

20kg bar for 3 sets of 15

Band pull aparts

Green band for 3 sets of 15

Stress ball squaeeze

4 sets of 25

Just to pump some blood into my forearms and hands. It helps me with recovery.

IM bands

Green band 2 sets of 25 reps.

Incline treadmill

15 degree incline at 5.8Kph for 10 mins.

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mcalpine1986

Bw 155lbs. Hand and forearms still sore off friday.

Towel chinup (full dead hang reps)

Bwx6

Bw+5kg x6

Bw+10kg x6

Bw+10kg x5

Db wrist curls

15kg x 20 L+R

15kg x20 L+R

Reverse Db wrist curls( thumbless)

3kg x20 L+R

3kg x20 L+R

Lateral machine

30lbs x25

50lbs x25

Prowler push

75kg x 20metres

100kg x 20m

125kg x 20m

150kg x 20m

160kg x 20m

160kg x 20m

 

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mcalpine1986

My hands and forearms are starting to adapt to the increased freqency now and less sore all the time.

Bw 156lbs

Rolling thunder deadlift standing on 2" mats to increase Rom.

20kgx8 L+R

40kgx8 L+R

45kgx8 L+R

45kgx8 L+R

Dips.

Bwx6

Bw+10kg x6

Bw+20kg x6

Bw+30kg x6

Bw+32.5 x6 

Bw x22 reps

Plate curls

5kg x10

6.25kg(5+1.25kg) x20 L+R

6.25kg x15 L+R

Band pull aparts

4x15 reps with green resistance band.

IM bands

Green x10 reps L+R

Red x50 reps L+R

Incline treadmill

15 degrees at 5.8Kph for 10 mins.

Awesome workout.

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mcalpine1986

Bw 156lbs 

Towel chinup(2 thick towels, dead hang)

Bw for 4 sets of 8

Standing Overhead barbell press

20kg for 4 sets of 15(just for pump)

Band pull aparts

Green resistance band 4 sets of 20

Db wrist curls 

15kg 2sets of 25 L+R

Imtug pinch 

#2 for 2 sets of 25 L+R

Incline treadmill 

15 degrees at 5.8kph for 10 mins.

 

 

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mcalpine1986

Yesterday BW 156lbs

Prowler push

70kg x20 metres

100kgx20m

125kgx20m

150kgx20m

170kgx20m

170x20m

Alternating Hammer curls 

10kg for 2 sets of 20

Band wrist curls

2 sets of 50 with green resistance band

Reverse wrist curls

2 sets of 50 with green resistance band.

Incline treadmill

15 degrees at 5.8 kph for 10 min.

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mcalpine1986

Bw 156lbs

Rolling thunder deadlifts (stainding on on 3inch mats in increase Rom)

20kgx8 L+R

40kgx8 L+R

47.5kgx8 L+R

47.5kgx8 L+R

Dips

Bwx6 reps

Bw+10kgx6

Bw+20kgx6

Bw+30kgx6

Bw+35kgx6

Bwx 25 reps

Plate curls

5kgx10 L+R

7.5kg(5kg+2.5kg) x15 L+R

7.5kgx12 L+R

Band pull aparts

Green band 4 sets of 25 reps

Imtug pinch

#2x25 reps L+R

Band wrist curls

 Green resistance band for 75 reps

Reverse band wrist curls 

Green resistance band for 50 reps

Incline treadmill

15 degrees at 5.8pkh for 10 mins

 

Edited by mcalpine1986
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mcalpine1986

Bw 157lbs

Towel chinups( dead hang Rom) 

Bwx5

Bwx5

Bw+10kg for 3 sets of 5

Band pull aparts

Green resistance band for 4 sets of 25 reps

Alternating hammer curls

10kgx10 each side

15kgx10 each side

20kgx8 each side

Prowler push (weight not including sled)

75kgx20metres

100kgx20m

125kgx20m

150kgx20m

180kgx20m

180kgx20m

Incline treadmill

15 degrees at 6kph for 10 mins.

 

Edited by mcalpine1986
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mcalpine1986

Bw 156lbs hands still really sore off wednesday. May need to reduce frequency and up volume.

Rolling thunder deadlifts on 3" mats

20kgx8 L&R

40kgx8 L&R

50kg 5reps left 2 reps right

45kgx8 L&R

40kgx15 L&R

Dips

Bw 2 sets of 20

Bw 2 sets of 15

Plate curl

5kgx10 L&R

7.5kgx10(5+2.5kg) for 3 sets of 10 L&R

Band pull apart

Green resistance band x25 reps

Yellow resistance band 3 sets of 12 reps

Reverse band wrist curl

Green band 1x25

Yellow band 1x25

Plate rotations

15kg 45 seconds anti clockwise

15kg 45 seconds clockwise

First time doing plate rotations, my thumb pads were pumped, awesome.

Incline treadmill

15 degrees at 6 KPH for 10 mins. 

 

 

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mcalpine1986

Bw 157lbs

Towel chinups (dead hand Rom with 2 thick towels)

Bw 2 sets of 5

Bw+10kg 2 sets of 5

Bw+10kg 1 set of 6

Plate curls

5kgx10 L+R

10kg(2x5kg) x5 L+R

7.5kg(5kg+2.5kg) x15 L+R

Band pull aparts

Green resistance band 1x25

Yellow resistance band 3 sets of 15

Reverse band wrist curls

Yellow resistance band 2 sets of 50

Band Thumb pinch/curls *

Green resistance band 3 sets of 25 reps.

* This is what i mean, the band hooked on top of power rack and use just my thumb to push the band down.

 

20191125_091716.jpg

Edited by mcalpine1986
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mcalpine1986

Bw 158lbs

Dips

Bw 2 sets of 6

Bw+10kg x6

Bw +20kg x6

Bw +30kg x6

Bw +40kg x4

Sled push

110kg x20 metres

160kg x20m

210kg x20m

230kg x20m

250kg x20m

250kg x20m

Band pull apart

Green band x50 reps

Incline treadmill

15 degree incline at 6Kph for 10 mins.

 

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On 11/25/2019 at 4:18 PM, mcalpine1986 said:

Band Thumb pinch/curls *

Green resistance band 3 sets of 25 reps.

* This is what i mean, the band hooked on top of power rack and use just my thumb to push the band down.

20191125_091716.jpg

Awesome idea! Many thanks for sharing that pic as I have added to my arsenal. 💪

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mcalpine1986
2 hours ago, Ricochet said:

Awesome idea! Many thanks for sharing that pic as I have added to my arsenal. 💪

No problem. I cant take credit for inventing it though as i seen a guy on instagram do it. That was the first time i tried it and it wont be the last. It made the muscles between my index finger and thumbs pump up like baloons. 

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mcalpine1986

Bw 158lbs

Towel chinup

Bwx12

Plate curl

5kgx6 L&R

7.5kg(5kg+2.5kg)x6 L&R

10kg plate for 3 sets of 6 L&R

COC grippers (ive not touched a gripper in about 5 years)

Sport x6 L&R

Trainer x6 L&R

#1 3 sets of 6 right

#1 3 sets of 6 down to 4-5mm. Left

Trainer x10 L&R

Plate rotation

15kg 60 secs back and forth

15kg 80 seconds

Incline treadmill

15 degrees at 6Kph for 15 mins.

 

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mcalpine1986

1 arm standing Db press

10kgx6 L&R

15kgx6 L+R

20kg 4 sets of 6 L+R

Band pull aparts

Green resistance band 20 reps

Yellow resistance band 3 sets of 20

Incline treadmill

15 degrees at 6KPH for 10 mins.

 

 

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mcalpine1986

Bw 158lb

Towel chinups

Bwx10

Rolling thunder deadlift standing on on 3" mats for increased Rom.

22.5kgx8 L+R

42.5kgx5 L+R

52.5kgx5 L+R

52.5kgx5 L+R

47.5kgx5 L+R

Sledpush

130kgx20metres

170kgx20m

210kgx20m

230kgx20m 

230kgx20m

230kgx20m

Band pull apart

Green band for 65 reps

Incline treadmill.

15 degrees at 6KPH for 10 mins.

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mcalpine1986

Bw 158lbs. Forearms very from monday.

Dips

Bwx6

Bw+10kg x6

Bw+20kg x6

Bw+30kg x6

Bw+40kg x4

Plate curls

5kgx7 L+R

7.5kg (5kg+2.5kg) x7 L+R

10kg for 3 sets of 7 L+R*

Band pull apart

Green 15kg band x20

Yellow 25kg band 3sets of 20

2" thick bar leg raises

Bwx10

Incline treadmill

15 degrees at 6KPH for 15 mins

 

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mcalpine1986

Bw 158lbs

Seated cable row with towel as handle

30kgx12

40kgx12

50kgx12

60kgx12

Tricep pushdowns with towel

20kgx10

60kg 3 sets of 10

Plate rotation

15kg plate 60 secs

15kg plate 60 secs

Lateral machine

30lbs x50

30lbs x50

Leg raises

Bwx10

Incline treadmill

15 degrees at 6KPH for 15 mins.

 

 

 

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mcalpine1986

Bw157lbs.

Squat* first time since march due to rotator cuff problems.

60kgx5

70kgx5

80kgx5

90kgx5

100kgx3

1 arm Towel cable hammer curl

10lbs x25

20lbs x25

Towel cable wrist curl( towel attached to low pulley)

40lbs x25

50lbs x25

Towel reverse cable wrist curls

10lbs x25

20lbs x25

Thick bar leg raise 

Bwx10

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mcalpine1986

Bw 159lbs. Thumb pads still sore.

Rolling thunder on 3" mats for increased rom.

22.5kg x6 L+R

42.5kg x5 L+R

52.5kg x4 L+R

42.5kg x10 L+R

Dips

Bwx6

Bw+10kg x6

Bw+20kg x6

Bw+30kg x5

Bwx30

Band pull apart

Green 15kg band x25

Yellow 25kg band 3 sets of 25

Db wrist curl

15kg each hand x50 reps

Low pulley reverse wrist curls(1 arm)

10lbs x25

10lbs x25

Incline treadmill

15 degrees at 6KPH for 10 mins. 

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mcalpine1986

Bw 158lbs.

Towel chinups (dead hang full rom)

Bw 5 sets of 8

Pushups on thin round dumbells(very unstable, great for forearms)

Bw 4sets of 15

Band thumb curls

Green 15kg band 75 reps L+R*

My thumb pads were pumped up like hard boiled eggs after this. 😄

Incline treadmill

15 degrees at 6KPH for 15 mins

Edited by mcalpine1986
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