mcalpine1986 Posted October 3, 2020 Author Share Posted October 3, 2020 22 hours ago, Ricochet said: Thanks for sharing the vids of your plate curls. Very nice form and technique No probs man and thank you. Im pretty form meticulous on everything. I believe its important to avoid injuries. Ive been training for 20 years without any lifting injuries so it works for me. I didnt know how to embed a video. I do them pretty strict. I dont see the point is swinging plates up like you see people on instagram sometimes doing. Ive just acquired over 100kgs of weight plates that were hidden away in my mothers shed for 15 years or so. Like gold at the min haha. So now i can progress on these and do way more moves as ive been training on limited equipment since march due to covid. Are you on instagram? 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 5, 2020 Author Share Posted October 5, 2020 (edited) Bw 173lbs Kbell swings 20kg x10, 10, 10 L+R 1 arm Db overhead press 12kg x6 L+R 16kg x3 L+R 22kg x2 L+R 26kg x 1 L+R 30kg x1 L 0 R 22kg x10 L+R Fat gripz Db deadlifts 12kg x3 L+R 22kg x 2 L+R 30kg x1 L+R 36kg x1 L+R 42kg x1 L+R 46kg x1 L+R 52kg x1 L+R 56kg x6 R 0L* *shrink wrapped to fit weight on bar. Plate curls 5kg x6 L+R 10kg* x 3 L+R 14kg* x2 L+R 10kg* x6 L+R *300mm wide plate. Bent over rear delt raises 2x5kg dbs x50 Edited October 5, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
AvgJo Posted October 5, 2020 Share Posted October 5, 2020 Pretty impressed with your plate curl strength mate. I have no idea what's wrong with my wrists but I struggle to get 3 clean reps with my good hand (left) and can barely get 1 or 2 with my right, both with a 10kg plate. Definitely a huge weakness for me I think? Unless it's because I've only tried them a handful of times and maybe I'm missing some technique or something? My wrist just seems to give out uncontrollably. How long have you been doing them and how many reps could you do when you started? Maybe 10kgx3 is normal to start with and I'm just being hard on myself 1 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 5, 2020 Author Share Posted October 5, 2020 (edited) 57 minutes ago, AvgJo said: Pretty impressed with your plate curl strength mate. I have no idea what's wrong with my wrists but I struggle to get 3 clean reps with my good hand (left) and can barely get 1 or 2 with my right, both with a 10kg plate. Definitely a huge weakness for me I think? Unless it's because I've only tried them a handful of times and maybe I'm missing some technique or something? My wrist just seems to give out uncontrollably. How long have you been doing them and how many reps could you do when you started? Maybe 10kgx3 is normal to start with and I'm just being hard on myself Thank you. Ive only had access to plates to train them for a week since march due to covid but was using heavy tiles in the mean time. thanks. Ive been doing them since the start of the year. At first a 10kg olympic plate could only do 3 reps and it felt like my wrists were going to snap the first time trying lol i have tiny wrists under 7" as well. Now they feel solid. Keep at them but drop down to 5kg and just keep hammering out reps. Add a 2.5 on top, pinch them together and when that feel east then move onto the 10kgs. Remember the diameter plays a huge part here. My plate is 300mm/12" long so quite wide. The longer the plate the harder it is. They are a hard movement. Never let your wrist bend back. Form is key here. They are my fave exercise. They hit everything grip wise. Keep at it. Edited October 5, 2020 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
AvgJo Posted October 5, 2020 Share Posted October 5, 2020 2 hours ago, mcalpine1986 said: Thank you. Ive only had access to plates to train them for a week since march due to covid but was using heavy tiles in the mean time. thanks. Ive been doing them since the start of the year. At first a 10kg olympic plate could only do 3 reps and it felt like my wrists were going to snap the first time trying lol i have tiny wrists under 7" as well. Now they feel solid. Keep at them but drop down to 5kg and just keep hammering out reps. Add a 2.5 on top, pinch them together and when that feel east then move onto the 10kgs. Remember the diameter plays a huge part here. My plate is 300mm/12" long so quite wide. The longer the plate the harder it is. They are a hard movement. Never let your wrist bend back. Form is key here. They are my fave exercise. They hit everything grip wise. Keep at it. My 10kg plate is only ~250mm it's fairly thick though but I think that doesn't matter. I defo need to work on this, got a lot to gain if I increase it I think. I think wrist size doesn't matter then mate, because mines are just over 7.25". Keep it up! 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 5, 2020 Author Share Posted October 5, 2020 11 minutes ago, AvgJo said: My 10kg plate is only ~250mm it's fairly thick though but I think that doesn't matter. I defo need to work on this, got a lot to gain if I increase it I think. I think wrist size doesn't matter then mate, because mines are just over 7.25". Keep it up! Thats what i started with i think. 250mm. It makes a difference when the plates are longer as tge weight in your hand is higher with the leverage but yeah for training to just get stronger it doesnt matter but it depends on your goals i want to curl my 15kg olympic plate but its longer than average at 370mm. Its a killer but ill get it in time. My ultimate goal is a full size 20kg olympic. Yeah wrist size doesnt matter if they are strong. My wrists are only 6. 7/8" They have gained 1/8" since doing plate curls. The tendons in my wrist have thickened but its took nearly a year. They are my fave exercise. Its more my fingers than wrist i feel the pressure on. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 10, 2020 Author Share Posted October 10, 2020 Bw 178lbs Had no chalk today. Grippers Coc S x3 L+R 35mm set Coc T x2 L+R 35mm set Coc LT1 2x1 L L 35mm set Coc 1 2x1 R 35mm set Coc LT 3x1 L 35mm set Coc 2 1x1 R 35mm set Coc LT 3x3 L 35mm set Gog 250 RGC 116lbs x sets 2 down 0.5-1mm. God 250 x1. 35mm set. Solid close 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 12, 2020 Author Share Posted October 12, 2020 Bw 176lbs 1 arm Db overhead press 12kg x5 L+R 16kg x3 L+R 22kg x2 L+R 26kg x1 L+R 30kg x1 L+R 26kg x5 L+R 24.5kg x5 L+R Weighted sledgehammer walking 7lb sledge 2x3 up/down +16kg x3 up/down +24kg x 5 up/down +36kg x3 up/down 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 13, 2020 Author Share Posted October 13, 2020 Bw 175lbs 1 arm Db overhead press 12kg x3 L+R 16kg x2 L+R 22kg x1 L+R 26kg x1 L+R 30kg x1 L+R Fat gripz DB deadlift 22kg x3 L+R 32kg x2 L+R 42kg x1 L+R 46kg x1 L+R 52kg 2x1 R 2x0 L 46kg x7 R x2 L 2 Quote Link to comment Share on other sites More sharing options...
AspiringCrusher Posted October 13, 2020 Share Posted October 13, 2020 Keep up the good work! Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 13, 2020 Author Share Posted October 13, 2020 4 minutes ago, AspiringCrusher said: Keep up the good work! Thanks man. Really appreciate that. Welcome to the gripboard and thanks for the comment. Keep training like a mad mad recently. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 15, 2020 Author Share Posted October 15, 2020 (edited) Bw 173lbs (biceps and forearms very sore) 1 arm Db overhead press 12kg x3 L+R 16kg x2 L+R 22kg x1 L+R 26kg x1 L+R 30kg x1 L+R 28.5kg x2 L+R 1 arm Strict Db curl(back against wall) 12kg x3 L+R 16kg x2 L+R 22kg x1 L+R 24.5kg x1 L+R 26kg x0 fail L+R 22kg x 4 R 3 L Edited October 15, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted October 15, 2020 Share Posted October 15, 2020 Strong dumbbell pressing! I feel that a one arm press is more difficult than both because you dont have that weight balance so you use more core stabilisation as you press. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 15, 2020 Author Share Posted October 15, 2020 1 hour ago, bruce1337 said: Strong dumbbell pressing! I feel that a one arm press is more difficult than both because you dont have that weight balance so you use more core stabilisation as you press. Thanks man. Appreciate the comments. I feel the same, 1 arm hammers the obliques and core. I would do both arms but i have limited plates so cant load the weight enough with both. Overall my overhead is poor as ive neglected it. Im going to try and turn it into a strong point. Im going to try and train 1 arm overhead every session. Keep the reps low and see how i feel each day the regulate how heavy i go. Strength should go up nicely although on my right i have a slight teres major/lat issue thats slightly affecting me. 2 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted October 15, 2020 Share Posted October 15, 2020 Upside down KB presses are probably the best excercise to strengthen your wrist and core stability for overhead. And you do alot of that already so it should be a matter of time before you press some big weights 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 15, 2020 Author Share Posted October 15, 2020 30 minutes ago, bruce1337 said: Upside down KB presses are probably the best excercise to strengthen your wrist and core stability for overhead. And you do alot of that already so it should be a matter of time before you press some big weights Agreed and yeah beem doing plenty. I find them great for keeping stable but also creating the best pressing postion with the lats as a "shelf" to press from. Doing them has gave me better technique with dumbbell pressing. My goal is a half bodyweight press. I weigh between 78-79kg so a 40kg will be my goal. I dont care how long it takes ill do it. 1 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted October 15, 2020 Share Posted October 15, 2020 12 minutes ago, mcalpine1986 said: Agreed and yeah beem doing plenty. I find them great for keeping stable but also creating the best pressing postion with the lats as a "shelf" to press from. Doing them has gave me better technique with dumbbell pressing. My goal is a half bodyweight press. I weigh between 78-79kg so a 40kg will be my goal. I dont care how long it takes ill do it. Sounds like a great goal. Good luck 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 15, 2020 Author Share Posted October 15, 2020 43 minutes ago, bruce1337 said: Sounds like a great goal. Good luck Thanks and same to you with your bodyweight barbell press. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 16, 2020 Author Share Posted October 16, 2020 Bw 175lbs 1 arm Db overhead press 12kg x3 L+R 16kg x 2 L+R 22kg x1 L+R 26kg x1 L+R 30kg x1 L 0 R *with belt 30kg x 2 L+R *no belt *a belt seems to hinder me strangely. Plate wrist curls 5kg x6 L+R 10kg x 3 L+R 10kg x 4 L 3 R 10kg x5 L+R *300mm wide plate. Very hard. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 17, 2020 Author Share Posted October 17, 2020 (edited) Bw 175lbs 1 arm overhead press 12kg x3 L+R 16kg x2 L+R 22kg x1 L+R 26kg x1 L+R 30kg x1 L+R 32kg x1 L+R P.R. 32kg x 1 L 26kg x1 L 2 handed standing plate wrist curls 5kg x6 10kg eacg hand x10 10kg each hand x18 reps Edited October 17, 2020 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 19, 2020 Author Share Posted October 19, 2020 (edited) Bw 175lbs 1 arm kbell swings 16kg x10 L+R 20kg x8 L+R 24kg x6 L+R 1 arm overhead press Speed triples 12kgs x3 L+R 16kg x3 L+R 22kg x3 L+R 26kg x3 L+R 24.5 x3, 3, 3 L 3 R Im having real tightness in my teres major and minor so need to rest more with the high frequency pressing. Edited October 19, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted October 19, 2020 Share Posted October 19, 2020 6 hours ago, mcalpine1986 said: Bw 175lbs 1 arm kbell swings 16kg x10 L+R 20kg x8 L+R 24kg x6 L+R 1 arm overhead press Speed triples 12kgs x3 L+R 16kg x3 L+R 22kg x3 L+R 26kg x3 L+R 24.5 x3, 3, 3 L 3 R Im having real tightness in my teres major and minor so need to rest more with the high frequency pressing. Bands, bands, bands. High Rep Pump work. Face Pulls, Pull Aparts, Shoulder Dislocates, Pushdowns, etc. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 19, 2020 Author Share Posted October 19, 2020 49 minutes ago, Ricochet said: Bands, bands, bands. High Rep Pump work. Face Pulls, Pull Aparts, Shoulder Dislocates, Pushdowns, etc. Thanks, appreciate the advice. I do however do all that apart from pushdowns. I just dont record prehab work on here, i just put on my main moves. Its just because i did 1 arm pressing 5 times last week and im not used to it. I should have eased into it Going to dial it back then ease it back up. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 20, 2020 Author Share Posted October 20, 2020 Bw 175lbs Kbell swings 16kg x10 L+R 20kg x8 L+R 24kg 2x6 L+R Im blockbuster pinch (first time trying) 12kg x3 L+R 17kg x2 L+R 20kg x1 L+R 22kg x1 L+R 24kg x1 L+R 25kg x1 L 0R 26kg x 0 L+R 25kg x1 L 0 R 2 hand blockbuster pinch 55kg x0 55kg x1 54kg x 1 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 21, 2020 Author Share Posted October 21, 2020 Bw 175lbs Kbell swings 16kg x10 L+R 20kg x8 L+R 24kg x6 L+R IM hub 6kg x3 L+R 11kg x2 L+R 15kg x1 L+R 16kg x0 L+R 16kg x1 L 0R 16kg x0 L+R 1 Quote Link to comment Share on other sites More sharing options...
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