mcalpine1986 Posted November 20, 2020 Author Share Posted November 20, 2020 (edited) Bw 175lbs 1 arm Db overhead press 12kg x8 L+R 16kg x8 L+R 22kg x 8 L+R 60mm "Holle it up" handle hammer curls(bar at "6pm" in fingertips. 12.5kg x 3 L+R 16.5kg x 3 L+R 22.5kgx1 L+R 18.5kg x 3 L+R 60mm "Holle it up" handle wrist curls(bar at "6pm" in fingertips) 12.5kg x 5 L+R 16.5kg x 3 L+R 22.5kg x 5 R 2 L 18.5kg x 10 L+R Standing holle it up wrist curls 18.5kg x 10 L+R https://www.instagram.com/p/CHzfqxhgjBv/?igshid=1m2winz29pll3 Edited November 20, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 20, 2020 Share Posted November 20, 2020 Really enjoy your short vids that you link. Nice work! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 20, 2020 Author Share Posted November 20, 2020 1 hour ago, Ricochet said: Really enjoy your short vids that you link. Nice work! Thanks man. Appreciate that. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 23, 2020 Author Share Posted November 23, 2020 Bw 175lbs 1 arm band overhead press 15kg band x10 L+R 25kg band x10 L+R 40kg band x10 L+R 1 arm Db row 22.5kg x10 L+R 42.5kg x6 L+R 62kg x 6 L+R Plate wrist curls( full rom) 5kg x8 L+R 10kg x 1 L+R 10kg x 10 L 6 R Sledhammer walks(first time trying) 11.8lbs L+R https://www.instagram.com/p/CH7NCSWgMQ3/?igshid=yiwfpivo4xj0 https://www.instagram.com/p/CH7n8ZJgixK/?igshid=yi34rwjc9t65 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 24, 2020 Author Share Posted November 24, 2020 Bw 175lbs Db curls 12kg x 6 L+R 22kg x 3 L+R 26kg x 4 R Towel hammer curls 20kg x3 L+R 24kg x 5 2 R 3 L 1 arm.behind the back plate curls 10kg x 6 L+R 15kg x4, 4, half reps. 10kg +4kg x 6 2 hand behind the back plate curl 20kg x 11 https://www.instagram.com/p/CH-GTLegnz4/?igshid=1002c585ww34d https://www.instagram.com/p/CH9xibhgppu/?igshid=1jfp5m8uapct5 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 27, 2020 Author Share Posted November 27, 2020 25/11 176lbs 1 arm overhead press 12kg x 4 L+R 16kg x 3 L+R 22kg x 1 L+R 26kg x 1 L+R 30kg x 1 L+R 32kg x 1 L 0R 34kg x 1 L 28kg x 5 R 2 L Sledgehammer walks The hard way 8lb to about half way down L+R The easy way 11.8lbs all the way 32" handle L+R https://www.instagram.com/p/CIAW-1_giDd/?igshid=jnzcubltfeac 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 27, 2020 Author Share Posted November 27, 2020 Bw 175lbs Holle it up deadlift(hardest position) 22.5kg x 3 L+R 32.5kg x 1 L+R 34.5kg x 1 L+R 36.5kg x 1 L+R 38.5kg x 1 L+R 40kg x 0 L+R 36.5kg x 1 L+R 34.5kg x 2 L+R 32.5kg x 2 L+R 32.5kg hold 4 sec L 26.5kg hold x 10 sec R 12 sec L Forward neck bridge Bw x60 secs 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 28, 2020 Author Share Posted November 28, 2020 Bw 176lbs Kbell bottoms up press 16kg x 3 L+R 20kg x L+R 24kg x 1, 1 L+R 16kg+2 x5kg plates on top. 3 sets L 16kg x 5 R https://www.instagram.com/p/CIISON1AXGl/?igshid=tgfc5pfjdwx 5 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 28, 2020 Share Posted November 28, 2020 Quite a balancing act there! Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 28, 2020 Author Share Posted November 28, 2020 47 minutes ago, Ricochet said: Quite a balancing act there! Yes it was tough ive not done any bottoms up kbell work in months and these plates being so wide made it very top heavy. Its a risky lift as if the plates slip at the top 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted November 29, 2020 Share Posted November 29, 2020 17 hours ago, mcalpine1986 said: Bw 176lbs Kbell bottoms up press 16kg x 3 L+R 20kg x L+R 24kg x 1, 1 L+R 16kg+2 x5kg plates on top. 3 sets L 16kg x 5 R https://www.instagram.com/p/CIISON1AXGl/?igshid=tgfc5pfjdwx Really cool stuff Paul!! great balance 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 29, 2020 Author Share Posted November 29, 2020 13 hours ago, pancho_grip_lift said: Really cool stuff Paul!! great balance Thank you Francisco. Yes it was hard as its been months since ive done any bottoms up Kbell work. This was a bit dangerous as well as if the plates fell off i could od been hurt or a broken nose or teeth 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 30, 2020 Author Share Posted November 30, 2020 Bw 176lbs Kbell swings 16kg x 10/10 L/R 20kg x 8/8 L/R 24kg x 6/6 L/R 29kg x 6/6L/R 34kg 10/10 L/R 40kg x 10/10 L/R https://www.instagram.com/p/CINoctnAqLI/?igshid=11uxuajsgas3x 1 arm press 12kg x 6 L+R 16kg x 3 L+R 16kg+15kg band x6 L+R 16kg +25kg band x 3* L only https://www.instagram.com/p/CINOj_kgoxN/?igshid=1dak8fovro46h *very difficult. Could not to any at all with right 2 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 1, 2020 Share Posted December 1, 2020 17 hours ago, mcalpine1986 said: 1 arm press 12kg x 6 L+R 16kg x 3 L+R 16kg+15kg band x6 L+R 16kg +25kg band x 3* L only https://www.instagram.com/p/CINOj_kgoxN/?igshid=1dak8fovro46h *very difficult. Could not to any at all with right You might consider performing these single-arm banded dumbbell overhead presses with a monkey grip (thumbless). Initially it will be awkward and will require a stronger grip (stronger pinch via your four fingers) but this will allow the wrist to be closer to a stronger (healthier) neutral position and thus avoid/minimize that extreme wrist bend you are battling with at the top of the movement (especially when fighting the increasing resistance of the band near to lockout). Any/all heavy loaded movements with extreme wrist bend (whether it be extension or flexion) will catch-up with you sooner than later and rarely in a good way... believe me I learned the hard way in this regards. Best to minimize this extreme wrist bend to a few key exercises at very low volume; with less ending (lockout) resistance; and in a position where you can better (more safely) control the bend and bail quickly when/if required. Food for thought. Any how, really enjoying your short vids. Your hands/forearms are looking mighty strong. Great work mate! Cheers and respects. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 1, 2020 Author Share Posted December 1, 2020 4 hours ago, Ricochet said: You might consider performing these single-arm banded dumbbell overhead presses with a monkey grip (thumbless). Initially it will be awkward and will require a stronger grip (stronger pinch via your four fingers) but this will allow the wrist to be closer to a stronger (healthier) neutral position and thus avoid/minimize that extreme wrist bend you are battling with at the top of the movement (especially when fighting the increasing resistance of the band near to lockout). Any/all heavy loaded movements with extreme wrist bend (whether it be extension or flexion) will catch-up with you sooner than later and rarely in a good way... believe me I learned the hard way in this regards. Best to minimize this extreme wrist bend to a few key exercises at very low volume; with less ending (lockout) resistance; and in a position where you can better (more safely) control the bend and bail quickly when/if required. Food for thought. Any how, really enjoying your short vids. Your hands/forearms are looking mighty strong. Great work mate! Cheers and respects. Thanks, i wouldnt say my wrist bend is extreme but they are bent back but it was just my first time with the bands. Ill try what you said next time. thanks, they are getting stronger. Been a year into grip now. Loving it. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 1, 2020 Author Share Posted December 1, 2020 Bw 176lbs 60mm 2 hand magni block pinch 22kg x 3 32kg x 2 42kg x1 52kg x 1 57kg x 1 60kg x 1 62kg x 1 65kg x 1 67kg x 1 68kg x0 68kg x1* 69kg x0 69kg to lockout but dropped it. *3kg P.r. had done 65kg 3 weeks previously. https://www.instagram.com/p/CIPzw8FgweR/?igshid=ulfpzdiexsir 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 3, 2020 Author Share Posted December 3, 2020 Bw 176lbs Right hand Plate curls 5kg x 4, 3 10kg x 3 15kg x 1, 3, 1 340mm full size plate Left hand 60mm thick handle hammer curls 12.5kg x 3 16.5kg x 3 22.5kg x 3, 5+7 sec hold at mid point. Plate wrist curls Right Full rom 5kg x5 10kg x3 11kg x2, 3 Behind the back plate wrist curls left 10kg x 3 11kg x 3 12kg x6 https://www.instagram.com/p/CIVBwkfg_ya65Kq35o5XrF7QcjMFefvMJuD5K00/?igshid=1nd2hu2cg9m5y 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 4, 2020 Author Share Posted December 4, 2020 (edited) Bw 175lbs Kbell swing 16kg x 10 L+R 20kg x 8 L+R 24kg x 6 L+R Kbell Bottoms up press 16kg x 3, 3 L+R 20kg x 1, 1 L+R 24kg x 1, 5, 7, 6 L 24kg x 1, 6, 6, 6 R Forward neck bridge Bw x30 secs Bw+15kg sangbag on shoulders 60 secs https://www.instagram.com/p/CIXigH1AI9lrllvaMOdnxaTK-yOYYaC_cp_Z6E0/?igshid=xzcd4qqqn3ab Edited December 4, 2020 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 7, 2020 Author Share Posted December 7, 2020 Bw 176lbs Kbell swings 16kg x 10 L+R 20kg x 8 L+R 24kg x 6 L+R Holle it up deadlifts (hardest setting) 22.5kg x 3 L+R 32.5kg x 1 L+R 36.5kg x 1 L+R 42.5kg x0, 3 attempts. * *Got air by a few inches what is progress as i couldnt budge this off the floor previously. 32.5kg x 5 L+R 34.5kg x 3 R 1 L 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 9, 2020 Author Share Posted December 9, 2020 1 Arm DB press 12kg x 5 L+R 18kg x 2 L+R 24kg x 1 L+R 30kg x 1 L+R 32kg x 1 L+R * Right hand P.R. 35kg L. Lost it at lockout. 30kg x 3 L 2 R 26kg X 8 L 7 R* *a clean every rep 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 11, 2020 Author Share Posted December 11, 2020 (edited) 60mm 2 hand Magni Block pinch 22kg x 3 42kg x 2 52kg x 1 62kg x 1 66kg x 1 70kg, 0, 0, 0, 1 new P.R 65kg x 1 62 x3 Edited December 11, 2020 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 12, 2020 Author Share Posted December 12, 2020 (edited) Plate curls Right hand. 5kg 2 x5 10kg x 3, 1 15kg x 3, 3, 5 full 34cm plate 5 reps 3 reps very strict. Hammer curls left hand. 12kg x 3 16kg x 3 22kg x 3 26kg x 5, 6 Plate wrist curls 5kg x 5 10kg x 3 11kg x 3 Band Pull aparts 15kg band x 15 25kg band x 15 35kg band x 15, 12, 10 *slow and controlled. No jerky cheating. Edited December 12, 2020 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 14, 2020 Author Share Posted December 14, 2020 Overhead band press 15kg x 10 L+R 25kg x 8 L+R 35kg x 6 L+R 35+25kg x 5 5 L 35+25kg x 3, 1 R 35+15kg x 10 L 8 R 35kg x 15 L+R Forward neck harness 15kg band x 25 25kg band x 25 35kg band 2 x25 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 15, 2020 Author Share Posted December 15, 2020 Bw 184lbs Holle it up deadlift -hardest setting 22.5kg x 3 L+R 26.5kg x 1 L+R 32.5kg x 1 L+R 34.5kg x 1 L+R 38.5kg x 1 L+R 42.5kg x 0, 0, 0* Got air every left and lifted much higher on the right hand so its progress. Got air with the left. 1 arm Db row 22kg x 5 L+R 42kg x 5 L+R 52kg x 15 L+R 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 17, 2020 Author Share Posted December 17, 2020 Bw 180lbs EZ bar strict curl.(back against wall) (Bar weighs 7.5kg) 7.5 x5 17.5x 3 27.5 x 2 37.5 x 1 47.5 x 1 51.5kg x 1 55.5kg x 1 57.5kg x 1 60kg x 0* failed mid rep 50kg x 2 47.5kg x 5 1 Quote Link to comment Share on other sites More sharing options...
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