mcalpine1986 Posted October 22, 2020 Author Share Posted October 22, 2020 Bw 174lbs Kbell swing 16kg x10 L+R 20kg x8 L+R 24kg x6 L+R 1 arm overhead press 12kg x5 L+R 16kg x3 L+R 22kg x1 L+R 26kg x1 L+R 30kg x1 L+R 28.5kg x5 L 22kg x14 L 13 R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 23, 2020 Author Share Posted October 23, 2020 Bw 175lbs Kbell swings 16kg x10 L+R 20kg x8 L+R 24kg x6 L+R 1 arm Db power cleans 12kg x5 L+R 16kg x3 L+R 22kg x1 L+R 26kg x1 L+R 32kg x1 L+R 36kg x1 L+R 42kg x1 L+R 44kg x1 L+R 46kg x1 L+R 48kg x1 R 0L 52kg x0 L+R 42kg x5 R 3 L 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 26, 2020 Author Share Posted October 26, 2020 Bw 175lbs 1 arm overhead press (left only) 12kg x 2 16kg x2 22kg x1 26kg x1 30kg x1 32kg x1 34kgx1 P.R. IM rolling thunder(handle and pin weigh 1.75kg) 21.75kg x3 L+R 31.75kg x2 L+R 41.75kg x1 L+R 46.75kgx1 L+R 51.75kg x1 L+R 53.75kgbx1 L+R 56.75kg x1 L+R 58.75kg x1 L+R 60kg x 1 R 0L 61kg x0 R missed lockout. 51.75kg x2 L 41.75kgx3 L 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 27, 2020 Author Share Posted October 27, 2020 (edited) Bw 175lbs Kbell swings 16kg x10 L+R 20kg x8 L+R 24kg x6 L+R Plate curls 5kg x6 L+R 10kg x3 L+R 14kg x1 L+R 12kg x10 L 15kg* york olympic plate 4x3 not that strict *this is a 370mm/14.5" wide oly plate. The diamater makes a huge difference. Most 15kg olympic plates range from 325-360mm wide. The standard Average is actually 345mm/13.5" accross brands. Plate wrist curl (300mm wide) 10kg x6 R Forward neck bridge Bw x50 seconds Edited October 27, 2020 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 31, 2020 Author Share Posted October 31, 2020 Thursday 28th. Bw 174lbs 1 arm press 12kg x3 L+R 16kg x2 L+R 22kg x1 L+R 26kg x1 L+R 30kg x 1 L+R 30kg x 4 L 1 R 26kg x 3, 3 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 31, 2020 Author Share Posted October 31, 2020 (edited) Bw 174lbs 1 arm fat gripz deadlifts 22kg x 3 L+R 32kg x 2 L+R 42kg x 1 L+R 46kg x 1 L+R 52kg x 1 L+R 56kg x 1 R 62kg x0 R (got air few inches) Plate curls 5kg x5 L+R 10kg x 3 L+R 10kg x 1 L+R 15kg x1, 1, 1, 3*, L 15kg ×1, 1, 1, 1 R Huge p.r. first time trying https://www.instagram.com/p/CHAL5f8gBuf6PQQTvlrne0QdnT-7j6VKE8VoCg0/?igshid=fuh12rf7udg5 Edited October 31, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 2, 2020 Author Share Posted November 2, 2020 (edited) Bw 175lbs 1 arm overhead press 12kg x3 L+R 16kg x 2 L+R 22kg x 1 L+R 26kg x 1 L+R 30kg x 1 L+R 26kgx 3, 3 , 5 L+R 1 inch key pinch(first time trying for reddits november challenge.) (not including pin and block) 5kg x3 L+R 10kg x2 L+R 15kg x 1 L+R 20kg x1 L+R 22kg x1 L+R 24kg x 1 R 0L 25kg x 1 R 26kg x about 6"off floor. No lift https://www.instagram.com/p/CHFF9LpAWFH/?igshid=13nne8mr1ewzo Edited November 2, 2020 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 4, 2020 Author Share Posted November 4, 2020 03.11.20 bw 174lbs Hands very very sore. New magnigrip 60mm pinch block 12kg x 3 L+R 17kg x 2 L+R 20kg x 1 L+R 22kg x 1 L+R 24kg x 1 L+R 25kg x 0 22kg x 3 R 1 L 60mm pinch 2 handed. 42kg x 1 47kg x 1 52kg x 1 55kg x 1 57kg x 1 58kg x 1 60kg x 0 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 5, 2020 Author Share Posted November 5, 2020 (edited) Bw 174lbs Kbell swings 16kg x 10 L+R 20kg x 8 L+R 24kg x6 L+R Plate curls 2x5 L+R 10kg x3 L+R 12kg x 1 L+R 15kg x 3, 3, 3 R 15kg x 3, 3, 6 L https://www.instagram.com/p/CHM2pJiAvOE/?igshid=rh0ed4vhf8na Left hand 60mm pinch block 22kg x 1 17kg 3x3 Right hand 1" key pinch 20kg x3 15kg 3x3 Edited November 5, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted November 5, 2020 Share Posted November 5, 2020 2 minutes ago, mcalpine1986 said: Bw 174lbs Kbell swings 16kg x 10 L+R 20kg x 8 L+R 24kg x6 L+R Plate curls 2x5 L+R 10kg x3 L+R 12kg x 1 L+R 15kg x 3, 3, 3 R 15kg x 3, 3, 6 L https://www.instagram.com/p/CHM2pJiAvOE/?igshid=rh0ed4vhf8na Left hand 60mm pinch block 22kg x 1 17kg 3x3 Right hand 1" key pinch 20kg x3 15kg 3x3 Great session Paul! are you into the key pinch challenge from reddit? 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 5, 2020 Author Share Posted November 5, 2020 3 hours ago, pancho_grip_lift said: Great session Paul! are you into the key pinch challenge from reddit? Thanks. Exactly that. I posted my first entry on there. It was the first time i tried. 25.3kgs. Its on the reddit thread and my insta. Are you joinimg in? Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted November 5, 2020 Share Posted November 5, 2020 3 hours ago, mcalpine1986 said: Thanks. Exactly that. I posted my first entry on there. It was the first time i tried. 25.3kgs. Its on the reddit thread and my insta. Are you joinimg in? I'd like to, but I don't have that block And I don't have a good welder in my current town so I guess I'll have to skip this challenge 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 6, 2020 Author Share Posted November 6, 2020 Bw 174lbs 1 arm overhead press 12kg x 3 L+R 16kg x 3 L+R 22kg x 1 L+R 26kg x 1 L+R 30kg x 1 L+R 34kg x 1 L 36kg x 0 26kg x 4 L 3 R Fingertip waiter curl and press 10kg plate x 3 15kgx3 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 9, 2020 Author Share Posted November 9, 2020 Bw 174lbs 1 arm overhead press 12kg x 3 L+R 16kg x 2 L+R 22kg x 1 L+R 26kg x 1 L+R 30kg x 1 L+R 32kg x 1 L 32kg x 1 L 34kg x 1 L 1 arm push press 36kg x 1 L 38kg x 1 L 1 arm overhead press 26kg x 3 L 5 R 60mm magniblock pinch 1 hand 12kg x 3 L+R 17kg x 2 L+R 22kg x 1 L+R 24kg x 1 L+R 26kg x 1 L+R 27kg x0, gotta air on right 27kg x 0, not quite lockout Right 60mm magni grip pinch 2 handed 42kg x 1 52kg x 1 57kg x 1 60kg x 1 62kg x 1 64kg x 1 65kg x 1 60kg x 5 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 10, 2020 Author Share Posted November 10, 2020 Bw 175lbs Kbell swings 16kg x10 L+R 20kg x 8 L+R 24kg x 6 L+R 1 arm hammer curl 5kg x 10 L+R 12kg x 5 L+R 16kg x 3 L+R 22kg x 1 L+R 25kg x 4 L 2 R 22kg x 7 L 4 R 22kg x 4 R Behind the back Plate wrist curl 10kg x 10 L+R 14kg x 4 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 12, 2020 Author Share Posted November 12, 2020 Bw 174lbs Kbell swings 16kg x10 L+R 20kg x 8 L+R 24kg x 6 L+R Plate wrist curls 5kg x 5 L+R 10kg x 3 L+R 15kg x 1, 3, 6 R 0 L 10kg x 15 L+R https://www.instagram.com/p/CHe4JqmANm1/?igshid=1xyqfjxjcw51h 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 13, 2020 Author Share Posted November 13, 2020 Bw 175lbs 1 arm press 12kg x 3 L+R 16kg x 2 L+R 22kg x 1 L+R 26kg x 1 L+R 30kg x 1 L+R 1 arm push press 32kg x 3 L 34kg x 1 L 30kg x 3, 3 R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 14, 2020 Author Share Posted November 14, 2020 (edited) Bw 175lbs Very sore so just a light day 60mm magni grip 2 hand pinch 22kg x 3 32kg x 2 42kg x 1 52kg x 1 62kg x 1 67kg x0 got air. Not high enough K pipe curls 12kg x8 L+R 16kg x 8 L+R 18kg x 8 L+R 20kg x 10 L+R https://www.instagram.com/p/CHkQCdjAsn1/?igshid=1doxsx08a5qpj Neck harness extensions 16kg x 25 24kg x25 Forward neck bridge Bw x60 secs Edited November 14, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 16, 2020 Author Share Posted November 16, 2020 Bw 175lbs 1 arm db press 12kg x 3 L+R 16kg x 2 L+R 22kg x 1 L+R 1 arm Db push press 26kg x 1 L+R 30kg x 1 L+R 32kg x 1 L+R 34kg x 1 L+R 1 arm Db row* 22kg x 6 L+R 32kg x 6 L+R 42kg x 6 L+R 52kg x 8 L+R 62kg x 5 L+R 66kg x 3 L+R *first time doing direct Lat work since 18th august amd rows since febuary. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 17, 2020 Author Share Posted November 17, 2020 (edited) Bw 175lbs Db alternating hammer curls 12kg x 4/4 16kg x4/4 22kg x4/4 26kg x10/10 Plate wrist curls 5kg x 8 L+R 10kg x 3 L+R 15kg x 1, 2, 3 , 8 , 5 R 15kg x 5 sec hold L 10kg x 10 L https://www.instagram.com/p/CHw6UhpAuqR/?igshid=m0so9zuau3e8 Edited November 19, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted November 18, 2020 Share Posted November 18, 2020 12 hours ago, mcalpine1986 said: Bw 175lbs Db alternating hammer curls 12kg x 4/4 16kg x4/4 22kg x4/4 26kg x10/10 Plate wrist curls 5kg x 8 L+R 10kg x 3 L+R 15kg x 1, 2, 3 , 8 , 5 R 15kg x 5 sec hold L 10kg x 10 L 2 reps to win the plate curls race!! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 19, 2020 Author Share Posted November 19, 2020 (edited) On 11/18/2020 at 2:36 AM, pancho_grip_lift said: 2 reps to win the plate curls race!! Thanks. These were actually plate Wrist curls not regular plate curls. Its easy to get confused. These are way harder. Ive not done normal plate curls in a couple of weeks. I shall whem i see fit. You see i train on instinct, i dont follow a plan. I just wake up and i train whatever i feel like training that day. Maybe next week i shall go for 8 reps on Normal plate curls. Edit. I now linked the vid to the plate wrist curl post. Edited November 19, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 19, 2020 Author Share Posted November 19, 2020 "Holle it up" Db inch trainer deadlifts. Thumb at bar level. "9 oclock" in right hand. 12.5kg x6 L+R 22.5kg x 1 L+R 26.5kg x 1 L+R 28.5kg x 1 L+R 32.5kg x 1 L+R 36.5kg x 1 L+R 38.5kg x 1 L+R 42.5kg x 0. Got air Bar at bottom "6 oclock" in right hand 42.5kg x 1 L+R 52.5kg x 1 L+R Bar hand side "3 o clock"in right hand. 52.5kg x 1 L+R 62.5kg x 1 L+R 66kg x 1 R. https://www.instagram.com/p/CHw6UhpAuqR/?igshid=m0so9zuau3e8 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted November 19, 2020 Share Posted November 19, 2020 6 hours ago, mcalpine1986 said: Thanks. These were actually plate Wrist curls not regular plate curls. Its easy to get confused. These are way harder. Ive not done normal plate curls in a couple of weeks. I shall whem i see fit. You see i train on instinct, i dont follow a plan. I just wake up and i train whatever i feel like training that day. Maybe next week i shall go for 8 reps on Normal plate curls. Edit. I now linked the vid to the plate wrist curl post. Oh, I misread LOL. It's great to go by the feel with training in certain periods. One can have cool surprises! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 20, 2020 Author Share Posted November 20, 2020 14 hours ago, pancho_grip_lift said: Oh, I misread LOL. It's great to go by the feel with training in certain periods. One can have cool surprises! Haha i do it all the time. Yes its great. Ive actually trained instinctively for about 10 years now. I dont follow any programs or anything. Works for me. Quote Link to comment Share on other sites More sharing options...
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