mcalpine1986 Posted December 18, 2020 Author Share Posted December 18, 2020 Bw 180lbs Pushups Bw 2x10 While balancing on 2 x 5kg 25cm plates(very unstable) Bw x5 Clap pushups. Bw x, 8, 9 Fingertip pushups Bw x10 Band pull apart 25kg band x 10 35kg band x 15, 15, 15 Forward neck harness 15kg band x 20 25kg band x 20 35kg band x 40, 30 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 21, 2020 Author Share Posted December 21, 2020 (edited) Grippers (first time in 3 months) All mms around 35mm set Coc S x 3 L+R Coc T x 2 L+R LEFT coc LT 1 x 1 Coc LT 2 RGC 105lbs x 1 Gog 250 RGC , down to 3-5mm 3 attempts. Right Coc 1 x 1 Coc 2 RGC 102lbs x 1 Gog 250 RGC 116lbs x 1 Coc 2.5 RGC 126lbs 3 attempts from 8-5mm ish. Coc 3 to parallel or so Edited December 21, 2020 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 22, 2020 Author Share Posted December 22, 2020 1 arm Db 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 22kg x 5 L+R Ez bar curl 17.5kg x 5 27.5kg x 4 37.5kg x 3 47.5kg x 2 57.5kg x 1 60kg x 4 Thumbless Reverse curls 27.5kg x 5 37.5kg x 5 45kg x 5 40kg x 8 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 23, 2020 Author Share Posted December 23, 2020 60mm homemade wrist wrench Still very very sore so will do better next time when fresh. 6.5kg x 3 L+R 11.5kg x 1 L+R 16.5kg x 1 L+R 21.5kg x 1 L+R 26.5kg x 1 R L too painful. 28.5kg x 1 R 29.5kg x0 got air Band pull aparts 25kg band x 15 35kg band 6x25 My last workout for 11 days now. Time to rest as i have 2 tendon probelems i need to try and heal. Very sore left extensor tendon and a right forearm splint. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 4, 2021 Author Share Posted January 4, 2021 (edited) First day back after 11 days break. Bw 185lbs Kbell swings 16kg x 8 20kg x 8 24kg x 8 60mm thumbless cupped deadlift 22.5kg x 3 L+R 32.5kg x 1 L+R 42.5kg x 1 L+R 52.5kg x 2 R 0 L 3x5kg plate pinch 5 reps left only Edited January 4, 2021 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted January 4, 2021 Share Posted January 4, 2021 5 hours ago, mcalpine1986 said: First day back after 11 days break. Bw 185lbs Kbell swings 16kg x 8 20kg x 8 24kg x 8 60mm thumbless cupped deadlift 22.5kg x 3 L+R 32.5kg x 1 L+R 42.5kg x 1 L+R 52.5kg x 2 R 0 L 3x5kg plate pinch 5 reps left only Great to have you back my friend! Let's start 2021 PRS 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 5, 2021 Author Share Posted January 5, 2021 18 hours ago, pancho_grip_lift said: Great to have you back my friend! Let's start 2021 PRS Many thanks my friend. Yes i hope to make lots of gains this year 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 5, 2021 Author Share Posted January 5, 2021 (edited) Bw 184lbs 1 arm Dd overhead press 12kg x 3 L+R 16kg x 2 L+R 22kg x 1 L+R 26kg x 1 L+R 28kg x 3 L+R 26kg x 5 L+R 2 handed 50mm wrist wrench(weighs 2kg) 12kg x 3 22kg x 1 32kg x1 42kg x 1 52kg x 1 62kg x 1 67kg x 1 70kg x 1 75kg x 1 77kg x0 2 hand 50mm wrist wrench extensor side 77kg x 1 90kg x 1 100kg x 1 112kg x 1 132kg x 1 Had to stop as no more room on pin or big plates. Very very easy. Edited January 6, 2021 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 6, 2021 Share Posted January 6, 2021 On 1/5/2021 at 7:46 PM, mcalpine1986 said: Had to stop as no more room on pin or big plates. Very very easy. Awesome performance. On the Wrist Wrench as you ramp up use a monkey-grip (thumbless) for as long as you can... you'll REALLY feel it in your flexors! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 6, 2021 Author Share Posted January 6, 2021 1 hour ago, Ricochet said: Awesome performance. On the Wrist Wrench as you ramp up use a monkey-grip (thumbless) for as long as you can... you'll REALLY feel it in your flexors! Thanks man. Ill try that another time. First time trying that and it made my flexors crazy sore. Thumbless will be hard but fun. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 7, 2021 Author Share Posted January 7, 2021 Strict back against wall Thumbless reverse curls 7.5kg 2x5 17.5kg x3 27.5kg x 2 37.5kg x 1 40kg x 1 42kg x 1 44kg x1 46kg x0* just missed at the top. 40kg x 4 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 8, 2021 Author Share Posted January 8, 2021 EZ bar clean and press 20kg x 5 30kg x 3 40kg x 2 50kg x 1 56kg x 1 60kg x1 62kg x1 64kg x1 66kg x1 64kg x1 57.5kg x2 50kg x6 Band pull apart 25kg band x 10 35kg band x 10 45kg band x8 1 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted January 8, 2021 Share Posted January 8, 2021 2 hours ago, mcalpine1986 said: EZ bar clean and press 20kg x 5 30kg x 3 40kg x 2 50kg x 1 56kg x 1 60kg x1 62kg x1 64kg x1 66kg x1 64kg x1 57.5kg x2 50kg x6 Band pull apart 25kg band x 10 35kg band x 10 45kg band x8 Great stuff Paul! strong pressing 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 8, 2021 Author Share Posted January 8, 2021 57 minutes ago, pancho_grip_lift said: Great stuff Paul! strong pressing Many thanks my friend. This was the first time ove tried pressing on any kind of bar since march pre lockdown for covid here. Using the EZ bar was very awkward. Especially to clean but good fun. Id expect 70kg soon if i keep them up. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 9, 2021 Author Share Posted January 9, 2021 (edited) IM blockbuster pinch(for armlifting USAs new 25kg/55lbs hold contest.) First time since october trying this and 25kg was my max then. 12kg x 3 L+R 17kg x 2 L+R 22kg x 1 L+R 25kg x 5, 5, 4 second holds Right 25Kg x 7, 7, 8 Second holds Left 22kg hold x 13 sec R 20 Sec L Edited January 9, 2021 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 11, 2021 Author Share Posted January 11, 2021 Bw 180lbs Kbell swing 16kg x 10 20kg x 10 24kg x10 Holle it up high pulls(hardest thumb setting) 22.5kg x 5 L+R 32.5kg x 5 L+R 34.5kg x 3 L 3.5 R 36.5kg x 2 L+R 32.5kg hold x 8 secs L 13 secs R Strict back against wall thumbless reverse curls 20kg x 5 30kg x 5 37.5kg x 7 30kg x9 3 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 11, 2021 Share Posted January 11, 2021 (edited) Nice lifts there! Edited January 11, 2021 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 11, 2021 Author Share Posted January 11, 2021 3 minutes ago, Ricochet said: Nice lifts there! Thanks man. Felt good today, the holle it up thumb pressure is immence. Its really made a difference to normal thick bar and ive had great pinch carryover. Going for a p.r soon. Nathan holle says when you can lift around 60kg on this you can lift the 78kg inch db. 3 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted January 11, 2021 Share Posted January 11, 2021 Yes according to Nathan himself 60kg should on the thumb side should produce the same torque on a standard 78kg Inch dumbbell. Also according to most guys here a 45kg lift on a wrist wrench also means a lift on the Inch. Nice work with the high pulls. Is your plan to to train for single arm cleans? 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 11, 2021 Author Share Posted January 11, 2021 (edited) 1 hour ago, bruce1337 said: Yes according to Nathan himself 60kg should on the thumb side should produce the same torque on a standard 78kg Inch dumbbell. Also according to most guys here a 45kg lift on a wrist wrench also means a lift on the Inch. Nice work with the high pulls. Is your plan to to train for single arm cleans? Thanks man. Yeah 60kg is the final goal. Im at 40kg atm. Still a long way to go but im still fairly new to all this. Cleans would be hard with this being offset but could be fun to try. I just wanted to get lots of time under tension, lots of reps in with submaximal weights. It realy does smoke the thumb a lot compared to regular thick bar. Funny you mention the Wrist wrench. Ive just made a 50mm one. The 60mm one i made with a chrome bar is just too slick and slippy for my liking and for wrist strengthening id prefer a slightly smaller diameter. 45kg is elite and ive heard the same although everyone will be different. Edited January 11, 2021 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 11, 2021 Share Posted January 11, 2021 2 hours ago, mcalpine1986 said: Funny you mention the Wrist wrench. Ive just made a 50mm one. The 60mm one i made with a chrome bar is just too slick and slippy for my liking and for wrist strengthening id prefer a slightly smaller diameter. 45kg is elite and ive heard the same although everyone will be different. Wrap the 60mm with athletic tape; that should help tremendously grip wise. 1 Quote Link to comment Share on other sites More sharing options...
bruce1337 Posted January 11, 2021 Share Posted January 11, 2021 (edited) 2 hours ago, mcalpine1986 said: Thanks man. Yeah 60kg is the final goal. Im at 40kg atm. Still a long way to go but im still fairly new to all this. Cleans would be hard with this being offset but could be fun to try. I just wanted to get lots of time under tension, lots of reps in with submaximal weights. It realy does smoke the thumb a lot compared to regular thick bar. Funny you mention the Wrist wrench. Ive just made a 50mm one. The 60mm one i made with a chrome bar is just too slick and slippy for my liking and for wrist strengthening id prefer a slightly smaller diameter. 45kg is elite and ive heard the same although everyone will be different. I sanded my WW and rubbed a crap ton of chalk over it. Now its fairly grippy. Nice work on the 50mm, looks mean Also I don't know if that number refers to a 2" or 2 3/8". Edited January 11, 2021 by bruce1337 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 11, 2021 Author Share Posted January 11, 2021 (edited) 1 hour ago, bruce1337 said: I sanded my WW and rubbed a crap ton of chalk over it. Now its fairly grippy. Nice work on the 50mm, looks mean Also I don't know if that number refers to a 2" or 2 3/8". My 60mm was chromed bar, no good as you cant sand it so will scrap that. This 50mm is mild steel so itll hold chalk fine. 50mm is 2" 60 is 2 3/8. Thank man it looks decent enough i think. Only cost be £6 for the pipe as well. Ill try it out on thursday maybe..need a couple pf days rest after todays session. Edited January 11, 2021 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 11, 2021 Author Share Posted January 11, 2021 1 hour ago, Ricochet said: Wrap the 60mm with athletic tape; that should help tremendously grip wise. Not a bad idea tbh. Now why didnt i think of that lol. Thanks man. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 12, 2021 Author Share Posted January 12, 2021 (edited) 50mm wrist wrench (handle and pin weigh 1kg) 11kg x 3 L+R 16kg x 2 L+R 21kg x 2 L+R 26kg x 1 L+R 31kg x 1 L+R 33kg x 1 L+R 35kg x 1 R 0 L 37kg x 1 R 38kg x 1 R * very good full lift pulled high but lost video 40kg x 0, not quite locked out but decent air. 31kg x 5 L Edited January 12, 2021 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
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