mcalpine1986 Posted September 5, 2020 Author Share Posted September 5, 2020 Bw 172lbs Dips Bw 2x6 Bw+16kg x6 Bw+24kg x6 Bw+29kg x6 Bw+24kg x8 Bw+15kg x8 Grippers Coc S x3 L+R CCS Coc T x2 L+R CCS LT1 x1 L #1 x1 R LT 2 x1 L #2 x1 R Christracy curls(waiter style kettlebell curls names after a instgram guy i follow. Very difficult) 16kg x3 L+R 20kg x3 L+R 24kg 2x2 L+R 20kg x5 L+R Neck harness extension 16kg x20 24kg x20 40kg x20 55kg x38, 32, 28 Forward neck bridge Bw x30 secs Bw+15kg sandbag on shoulders 60 secs Bw+20kg sandbag on shoulders 2x90 seconds Coc Imtug pinkie and ring fingers #3 x10 L+R #4x10 L+R Imtug pinch #2 x10 L+R #3 x40 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 7, 2020 Author Share Posted September 7, 2020 Bw 172lbs Grippers block setting practice Coc S 1.75" block set 2x3 L+R Coc T 1.75" block set 2x3 L+R Towel pullups(2 thick towels) Bw x 8, 8, 8, 6 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 8, 2020 Author Share Posted September 8, 2020 Bw 173lbs Dips Bw 2x6 Bw +16kg x6 Bw +24kg 3x6 Grippers Coc S x3 MMS L+R Coc T x2 MMS L+R Coc LT 1 x1 L #1x1 R MMS Coc LT 2 x1 L #2x1 R MMS Coc LT 2 x2, 1, 1 L New coc 2.5 RGC 126lbs arrived from cannon power works. My hands were fried but had to have go 4 attempts down to about 8-10mm 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 10, 2020 Author Share Posted September 10, 2020 Bw 172lbs Dips Bw x15, 15, 15, 15 Neck harness extensions 16kg x20 20kg x20 40kg 2x100 Neck harness flexion 25kg band doubled 2x60+10 sec hold Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 11, 2020 Author Share Posted September 11, 2020 Bw 172lbs Kbell swing(light due to lower back injury) 16kg 4x8/8 L+R Grippers Coc S x3 MMS L+R Coc T x2 MMS L+R Coc LT 1 x1 L #1x1 R MMS Coc LT 2 x1 L #2x1 R MMS Coc LT 2 strap hold 10 seconds L Coc 2.5 rgc 126lbs. 4 attempts down to about 4-5mm Gog 250 rgc 116lbs 2 x down to 4mm ish L Towel hammer curls 16kg x3 L+R 20kg x3 L+R 24kg x 5 R x3 L 24kg x 2 L+R 20kg x 5 left only. Imtug pinch #3x5 L+R #4x 5 reps 1-2mm off close L+R #3 x20 L+R 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 15, 2020 Author Share Posted September 15, 2020 14.09.20 bw 172lbs Kbell bottoms up presses. 16kg x5, 3 L+R 20kg x3 L+R 24kg x 2, 3, 4, 4 ,5 R 24kg x, 2, 1, 1, 2 ,2 L 20kg x6, 3, left only 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 15, 2020 Author Share Posted September 15, 2020 Bw 172lbs Dips bw 2x20 Neck harness extension 16kg x20 24kg x20 40kg x20 45kg 2x80 Forward neck bridge Bw x30 seconds Bw+25kg sandbad on shoulders 1x60 seconds 1x 40 seconds 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 17, 2020 Author Share Posted September 17, 2020 Bw 172lbs. Not feeling it today. Bad session up since 2:30 am. Kbell swings 16kg x5 L+R 20kg x5 L+R 24kg 2x5 L+R Grippers Coc S x2 L+R MMS Coc T x1 L+R MMS Coc LT 1 x1 L #1x1 R MMS Coc LT 2 x1 L #2x1 R MMS Gog 250 RGC 116lbs Close R 6mm off L Imtug middle fingers #4x15 L+R #5 x8 R 2 L #4 x6 L Imtug pinch #3 x20 L+R #2 x100 Im bands Yellow x50 L+R Green x100 L+R Everything felt off today. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 19, 2020 Author Share Posted September 19, 2020 18/09 bw 172lbs Kbell bottoms up press 16kg 4x10/10 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 21, 2020 Author Share Posted September 21, 2020 (edited) This week im starting an expermiment of training left and right side of the body separately. I think it will help focus more on each side, better recovery and keep the Cns fresher with less systematic fatique. Bw 174lbs left side only today Kbell swings 16kg 2x8 20kg x8 24kg x8 Gripper setting practice Coc S x3 MMS Coc T x2 MMS Left turn 1 4x3 MMS Kbell bottoms up press 16kg 2x3 20kg x3 24kg 3x3 Plate curl 10lbs* x6 20lbs* 3x6 *Actually comprised of 300mm square tiles Neck harness flexion 25kg band doubled x100, 60 Edited September 21, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 22, 2020 Author Share Posted September 22, 2020 Bw 174lbs Right hand side only Kbell swings 16kg 2x8 20kg x8 24kg x8 Gripper setting practice Coc S x3 MMS Coc T x2 MMS Coc 1 x1 MMS Coc 2 x1 MMS Coc 1 2x3 20mm block set Kbell bottoms up press 16kg 2x3 20kg x3 24kg x1 68lb* attempted twice got clean no press *24kg kbell with 15lb plate stapped on top. 24kg x4, 3 Plate curl 10lbs* x6 20lbs* 3x6 *Actually comprised of 300mm square tiles 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 22, 2020 Share Posted September 22, 2020 Hey man! Just thought I’d say hello after my hiatus. Glad to see you’re still at it. How’s the gym situation there? They’re open in the states and it’s my understanding that y’all are even better off. Those neck extensions look brutal! Keep it up! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 24, 2020 Author Share Posted September 24, 2020 (edited) 22/09 bw 174lb Dips bw 2x10 Neck harness extensions 16kg x20 24kg x20 44kg x15 60kg x 35, 35, 15 Edited September 24, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 24, 2020 Author Share Posted September 24, 2020 (edited) On 9/22/2020 at 1:32 PM, VirginiaDoug said: Hey man! Just thought I’d say hello after my hiatus. Glad to see you’re still at it. How’s the gym situation there? They’re open in the states and it’s my understanding that y’all are even better off. Those neck extensions look brutal! Keep it up! Hey man, how you doing? Yes still plugging away but ive not been back to the gym yet as my gym has changed its opening hours in the mornings so i dont have time to train, also they have banned bringing anything other than a waterbottle in, You have to deep clean everything you touch and they have a silly one way system and have to wear masks walking around so i cant be bothered with all that shit. Ive been training at my work. I have a few kettlebells and grip stuff and have been using our forklift truck to do dips and pullups using the forks. Rocky style Funny you mention the next work. I forgot to record yesterdays session where i worked upto 2 sets of 35 reps with 60kg. I put the video on instagram if you have it? Hows training going? Edited September 24, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted September 24, 2020 Share Posted September 24, 2020 6 hours ago, mcalpine1986 said: Ive been training at my work. I have a few kettlebells and grip stuff and have been using our forklift truck to do dips and pullups using the forks. Rocky style Funny you mention the next work. I forgot to record yesterdays session where i worked upto 2 sets of 35 reps with 60kg. I put the video on instagram if you have it? Hows training going? Love it! I just started back up about two weeks ago. Quit drinking, being diligent about food quality and added some calories. Trying to be consistent at the moment and keep from outpacing my infrastructure and injuring myself. What’s your Instagram? I’m @thedougsmall 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 24, 2020 Author Share Posted September 24, 2020 1 hour ago, VirginiaDoug said: Love it! I just started back up about two weeks ago. Quit drinking, being diligent about food quality and added some calories. Trying to be consistent at the moment and keep from outpacing my infrastructure and injuring myself. What’s your Instagram? I’m @thedougsmall Good stuff man, i hear you. Since march i have drank a bit more but have cut back this past month now. Im @justyouraveragegripster Ill send i follow request Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 25, 2020 Author Share Posted September 25, 2020 Bw 173lbs Left side only Kbell swings 16kg 2x8 20kg x8 24kg x8 Kbell bottoms up press 16kg x3, 3 20kg x3 24kg x1 24kgx3 20kg+5kg db on top x1 Plate curls 15lbs x8 20lbs* x12 *300mm square tiles Imtug pinkie and ring #3x 10 #4x10 #3x30 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted September 25, 2020 Share Posted September 25, 2020 Just don't be like Reggie and train only one side! 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 26, 2020 Author Share Posted September 26, 2020 15 hours ago, Ricochet said: Just don't be like Reggie and train only one side! haha no just trialing an alternating left right scheme. Right hand today. 1 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 26, 2020 Author Share Posted September 26, 2020 Bw 174lbs right hand side Kbell swings 16kg 2x8 20kg x8 24kg x8 Grippers Coc S x3 MMS Coc T x2 MMS Coc 1 x1 MMS Coc 2 x1, 5, 6 MMS Kbell bottoms up press 16kg x3, 3 20kg x3 24kg x2 16kg x8 Plate curls 15lbs x8 20lbs* x12 *300mm square tiles Imtug pinkie and ring #3x 10 #4x10 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 28, 2020 Author Share Posted September 28, 2020 Bw 175lbs had a head cold the past few days so just taking it easy. Kbell swings 16kgs x6, 6 L+R 20kg x6 L+R 24kg x6, 6, 6 L+R Grippers Coc S x3 L+R 35mm set Coc T x2 L+R 35mm set Coc LT 1 x1 L 35mm set Coc 1 x1 R 35mm set Coc LT 2 x1 L 35mm set Coc 1 x2 R 35mm set Gog 200 RGC 84lbs 4x5 L+R 35mm set 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 29, 2020 Author Share Posted September 29, 2020 Bw 174lbs Kbell swings 16kg 2x8 L+R 20kg x8 L+R 24kg x8 L+R Kb Bottoms up presses. 16kg 2x3 L+R 20kg x3 L+R 24kg x1 28kg x0 *24kg+2x2kg plates strapped on top. 24kg x 6, 5 R x2, 3, L Plate curls 5kg x6 L+R 10kg*300mm diameter plate x5 L+R 10kg+2kg+2kg db handle x3 L+R 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 1, 2020 Author Share Posted October 1, 2020 (edited) Bw 173lbs Dips bw 6x10 Plate curls 5kg 2x5 L+R 10kg x 3 L+R 15.25kg* x2 L+R 14kg* x 8 sec hold at mid point L+R 10kg x14 L 12 R *using a 300mm 10kg plate and microloaded with a db handle to weight. https://www.instagram.com/p/CFys5sDg9LGQsJeX19gOWkNWepjrSz1azCAa0w0/?igshid=pvug7m4m7x8n Edited October 1, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 2, 2020 Author Share Posted October 2, 2020 Bw 173lbs Kbell 1 arm swings 16kg x 10, 10 L+R 20kg x10 L+R 24kg x10, 10, 10 L+R Neck harness extensions 16kg x20 24kg x20 40kg x100, 80 Forward neck bridge Bw x30 seconds Bw+20kg sandbag on shoulders x 2 mins 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted October 2, 2020 Share Posted October 2, 2020 Thanks for sharing the vids of your plate curls. Very nice form and technique 1 Quote Link to comment Share on other sites More sharing options...
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