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Getting back into grip.


mcalpine1986

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Skipping 5 mins

Dips

Bw x 25, 17, 13, 10

2 handed Band pushdowns

25kg band x 12

35kg band x 10

45kg band x 15, 15

Neck harness extension

25kg band x 20

35kg band x 20

45kg band x 50, 50, 50, 50

Forward neck bridge on med ball

Bw x 25 seconds

Bw x 20 seconds

Bw x 30 seconds

Forward neck rolls on med ball

Bw x 20 reps

 

 

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25.04.21

Sunday grip club hosted by Big Sam parker, one of the worlds best gripsters.

Grippers warm up

Strength shop 150lb x 5 L+R

Strength shop 200lb x 2 L+R

Strength shop 250lb x 1 L+R

Coc 1.5 x 5 L+R

Blob lifting( first time trying)

40lbs about 4 lifts left and right

40lbs bent over row left hand 2 reps

50mm axle deadlift(first time trying axle

60kg x 1

80kg x 1

100kg x 1

110kg x 1

120kg x 1

130kg x 1

135kg x 0

60mm strength shop rolling handle

36kg x 10 L+R

https://youtube.com/shorts/-r18juW_5LE?feature=share

Edited by mcalpine1986
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27. 04.21 bw 78.5kg

Skipping 

10x 1 minute rounds as fast as i can

Dips

Bw x 15, 12, 10 , 13

Neck harness flexion

25kg band x 20

35kg band x 80, 65, 50

 

 

 

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78.5kg bw. *hands still very sore from sundays grip club

2 hand flask pinch

22kg x 5

32kg x 4

42kg x 3

52kg x 2

62kg x 1

64kg x 1

66kg x 1

68kg x 1

65kg hold - 12 seconds

Neck harness extension

25kg band x 20

35kg band x 20

45kg band x 65, 45

35kg band x 100

 

 

Edited by mcalpine1986
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Bw 78kg *hands very sore but had the urge to train grippers

Grippers

Right hand

Coc S x 3 mms 

Coc T x 2 mms

Coc 1 x 1, 1 mms

Coc 2 x 1, 1, 1, 1 CCS*

*first time trying a ccs on a coc 2

Left

Coc S x 3 mms 

Coc T x 2 mms

Left turn 1 x 1, 1 mms

Left turn 2 RGC 105lbs x 1, 1, 1, 1 mms

1 arm band rows

25kg band x 10 L+R

35kg band x 10 L+R

45kg band x 15, 15, 15 L+R

https://youtube.com/shorts/L1bjgfkE_ko?feature=share

 

 

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Bw 78kg

Dips

Bw x 8, 8

Bw+10kg for 6 sets of 8

Overhead band tricep extension

25kg band x 10

35kg band x 20

45kg band x 10

Neck harness flexion

25kg band x 20

35kg band x 20

45kg band x 60

25kg band x 100

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Bw 78kg. *sore extensors

2 hand Flask Pinch

22kg x 5

32kg x 4

42kg x 3

52kg x 2

62kg x 1

64kg x 1

66kg x 1

68kg x 1

70kg x 1 P.R.

71.5kg x full height but slipped at the top and hurt my extensor so called it a day.

50mm wrist wrench

32kg x 3 L+R

35kg x 1 L+R

38KG x 1 L+R

36kg x 3 R x 2 L

Back against wall strict thumbless reverse curl

20kg x 8

30kg x 8+20 sec hold at parallel

Neck harness extension

25kg band x 20

45kg band x 10

60kg band x 25, 25, 20, 20

 

 

Edited by mcalpine1986
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Bw 78.5kg

1 Hand Flask pinch

12kg x 5 L+R

17kg x 4 L+R

22kg x 3 L+R

25kg x 2 L+R

28kg x 1 L+R

30kg x 1 L+R

31.5kg x 1 L+R

33kg x 1 L  Equal P.R. 

34kg x 0, 0, 0, 0* good air each time

32.5 x 0, 0, 0, 1 R. Right hand P.R

30kg hold x 12 sec L x 8 sec R* time P.R. 

https://youtube.com/shorts/-MhqfNSoDg4?feature=share

 

Edited by mcalpine1986
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Bw 78.5kg *very sore arms and hands

Dips

Bw x 8, 8

Bw +10kg x 6

Bw+20kg x 8, 8, 4

50mm wrist wrench

12kg x 3 L+R

22kg x 2 L+R

32kg x 3 L+R

34kg x1 L+R

36kg x 1 L+R

38kg x 1 R 0L

40kg x 0 R* some air 

38kg x 0 L

35kg x 5 L 3 R

Neck harness extension

25kg band x 20

45kg band x 10

60kg band x 25, 25, 25, 25

Neck harness flexion

25kg band x 20

45kg band x 10

60kg band x 25, 25, 15, 10

https://youtube.com/shorts/bsizaO2HLis?feature=share

Edited by mcalpine1986
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Bw 78kg

Gripper setting practice

Gog 150 x 3, 3 L+R

Gog 200 x 1 R

Left turn 1 x 1, 1 L

Coc 1 x 1 R

50mm handle 1 arm band rows

35kg band x 8 L+R

45kg band x 6 L+R

60kg band x 6, 6, 6 L+R

45kg band x 20 L+R

 

 

 

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77.9kg bw 

Dips

Bw x 25, 15.

I made a 60mm wrist wrench, even though im sore and not recovered i had a go anyway.

11kg x 3 L+R

16kg x 2 L+R

21kg x 1 L+R

26kg x 1 L+R

28kg x 1 R 0 L

30kg x 1 R 

31kg x 0 R

 *when fresh id expect 32kg or so.

https://youtube.com/shorts/B2UvLSw6DCA?feature=share

Neck harness extension

25kg band x 20

35kg band x 110

Neck harness flexion

25kg band x 20

35kg band x 110

20210506_155815.jpg

20210506_155812.jpg

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09.05.21    bw 78kg.* not recovered, very sore

Sunday grip club run by Sam parker

Grippers

Strength shop 150lbs x 5 L+R

Strength shop 200lbs x 1 L+R

Gods of grip 250 x 1 R down to 2mm L

Strength shop 250 lbs x 5 R down to 3mm or so left x5

Coc 3 x down to below parallel

Pinch

Gods of grip 3" pinch block

18kg x 3 L+R

40lbs blob

Various lifts left and right

A clean/curl with left and right

Strength shop rolling 60mm handle*

*weight not inc handle and pin

15kg x 3 L+R

30kg x 3 L+R

45kg x 3 L+R

50kg x 1 L+R

45kg x 2 L+R

40lb blob cheat curl x 1 Right.

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Bw 78kg

Dips 

Bw x 15, 15, 15, 15, 15, 17

Neck harness extension

25kg band x 20

45kg band x 10

60kg band x 30, 25, 25, 25

Neck harness flexion

25kg band x 20

45kg band x 10

60kg band x 25, 25, 25, 25

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Bw 77.5kg.

1 hand flask

12kg x 5 L+R

17kg x 3 L+R

22kg x 2 L+R

27kg x 1 L+R

30kg x 1 L+R

32kg x 1 L+R

34kg x 0 L

33kg x 0 L+R

30kg hold x 7 secs L+R

Kettlebell deadlift on its side*very difficult as its so round

16kg kbell x 1 L+R

Plate pinch row

3x 1" thick 5kg x 5 L+R

5x 1" thick 5kg x 3, 3 L   2, 2 R

Single arm back against wall hammer curl

5kg x 6 L+R

12kg x 6 L+R

18kg x 8, 5 L+R

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Bw 77.5kg.

Grippers

Coc S x 3 mms L+R

Coc T x 2 mms L+R

Coc 1  x 1 mms R

Left turn 1 x 1 mms L

Coc 2 RGC 102lb x 1, 1, 1 mms R

Left turn 2 RGC 105lb x 1, 1, 1 mms L

Coc 1  x 6, 8 mms R

Left turn 1 x 6, 8 mms L

York legacy blob 50 attempt.*

*just bought this, i didnt expect to lift it straight away but i will with lots of training.

100" magni block pinch

12kg x 3 L+R

17kg x 2 L+R

22kg x 1, 1 L+R

20kg x 1 L+R

18KG X 3, 3 L+R

50mm wrist wrench band rows

35kg band x 10 L+R

60kg band x 15, 15, 15 L+R

20210515_105918.jpg

20210515_105920.jpg

Edited by mcalpine1986
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*note. From now on im just going to post grip and arm lifting based exercises. I just cant be bothered with typing everything else.

Bw 77.5kg, still a bit sore from sat

1 hand flask.(got new olympic plates)

12.5kg x 3 L+R

17.5kg x 2 L+R

22.5kg x 1 L+R

27.5kg x 1 L+R

30kg x 1 L+R

My first proper York legacy 50 Blob training session

2 sets of 3, hand assisted lifts. L+R

4 sets of 3 metres drags L+R

2 hand deadlift x 10

 

 

Edited by mcalpine1986
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Bw 78kg 

1 hand Bss Flask

12.5kg x 3 L+R

17.5kg x 2 L+R

22.5kg x 1 L+R

27.5kg x 1 L+R

50lb york Blob training

Band assisted lifts *using as little pull as i can get away with

60kg band x 3, 3 L+R

45kg band x 3, 3 L+R

Blob drags 3 metres x 2 L+R

100mm block pinch

17.5kg x 3 L+R

20kg x 3 L+R

17.5kg x 5, 5 L+R

50mm thick Dumbbell hammer curls* new bar and collars weighs 4kg. 

6.5kg x 6 L+R

14kg x 6 L+R

19kg x 6, 5, 3 L+R

50mm Db standing wrist curls

19kg x 25, 15 L+R

Pics of new 50mm handle Dumbbell. 

 

20210520_071155.jpg

20210519_132504.jpg

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1 hand Bss Flask(warm up)

12.5kg x 3 L+R

17.5kg x 3 L+R

22.5kg x 3 L+R

50lb blob band assisted lifts *using as little assist as i can get away with

45kg band x 3, 3, 3, 3 L+R

Plate pinch negatives

2x15kg(70mm wide) x 3, 3

50mm thick bar Db hammer curls

9kg x 8 L+R

14kg x 20 L+R

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Bw 78kg.

Dips

Bw x 8, 8

Bw+10kg x 8

Bw+20kg x 8, 8 8

Bw+10kg x 14

50lb blob training

Blockbuster pinch block with added weight*

See pics. Ive loaded it with a 15.2kg steel bar through the middle. Lifting it upside down with the eye for the clip in the way it makes its fingertip and thumb only ideal for training blob strength. Much better than using a loading pin set up. Its also slick like the blob. 

37lbs x 5, 5 L+R

York 50 blob drags

4 sets of 3 metres

Blockbuster pinch block with added weight*

37lbs x 5, 10 L+R

 

20210525_073157.jpg

20210525_073154.jpg

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Bw 78kg

Im blockbuster pinch

37lbs x 5 L+R

Plate pinch negatives

2x15kg(70mm wide) x 3, 3, 3

York 50 blob training

Incline drags up a 6ft board x 3 L+R

Cement blob trainer*

18.8lbs x 3, 3, 3 L+R

York 50 blob isometric squeeze

3 sets of 10 seconds L+R

*i made a blob trainer out of tile cement. It only weights 18.8lbs however it has a smooth glass like texture and curved edges making it very difficult to lift. Its really slippy Its 5.5" wide like the blob but with more rounded sides. 

 

20210527_062200.jpg

Edited by mcalpine1986
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Blob trainer*made with tile cement and smooth like glass. 5.5" wide with curved sides. Its Very difficult to lift as its so slick and slippy.

18.5lbs x 50 lifts L+R

Plate curls

5kg x 6 L+R

2x5kg x 6 L+R

5kg+2.5kg x 10 L+R

5kg x 26 L+R

Edited by mcalpine1986
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Hey man I think I recognize you from reddit grip, thanks for posting your training. Couple questions...

How do you find the bss flask compares to the ironmind blockbuster pinch block? In terms of texture, difficulty ect.

What are the differences between your 50mm vs 60mm wrist wrench? I use a 60mm arm assassin inch wrench and it gives a ton of finger pressure+wrist&thumb. Does the 50mm focus alot more on the wrist only or still a good amount of grip work? 

Love the training log, keep us updated.

 

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3 hours ago, Bigfoot Grip said:

Hey man I think I recognize you from reddit grip, thanks for posting your training. Couple questions...

How do you find the bss flask compares to the ironmind blockbuster pinch block? In terms of texture, difficulty ect.

What are the differences between your 50mm vs 60mm wrist wrench? I use a 60mm arm assassin inch wrench and it gives a ton of finger pressure+wrist&thumb. Does the 50mm focus alot more on the wrist only or still a good amount of grip work? 

Love the training log, keep us updated.

 

Hey man. 

Appreciate the comments. Im the geordie gripster on reddit. 

The flask is totally different to the im bb. Width for one as the flask is 57mm and bb 75mm but the texture is also different. The flask being aluminium makes it pretty slick but once it seasons in its not to bad. I like the curved nature of the flask. The flask is my favourite grip tool by far. Well worth the money. 

My im Bb block is an old one from about 2003-4 with slick paint on as ironmind used to do, im not a fan of it tbh. 

As for the wrist wrenches i find the 50mm is great for pure wrist work. The 60mm i feel way more in the hand and thumb and less wrist but ive not used the 60mm much at all. 

Thanks i will. Im 100% focused on lifting my york legacy blob 50 at the minute. Its very difficult and its only been 2 weeks but im making progress and my hands are adapting to the ultra wide grip.

 

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70mm bar pinch deadlift

15kg x 5, 5, L+R

York legacy blob 50 training

Band assisted blob deadlifts

45kg band* x 3 L+R

35kg band* x 3 L+R

*with as little assistance/pull as i can get away with.

Incline drags

3x 18ft L+R

Isometric hold/squeeze

4 x 10 seconds L+R

Plate curls

5kg x 6 L+R

2x5kg x 8, 8 L+R

50mm thumbless hammer curl

14kg x 6 L+R

19kg x 6, 4, L+R

 

Edited by mcalpine1986
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14 hours ago, mcalpine1986 said:

Hey man. 

Appreciate the comments. Im the geordie gripster on reddit. 

The flask is totally different to the im bb. Width for one as the flask is 57mm and bb 75mm but the texture is also different. The flask being aluminium makes it pretty slick but once it seasons in its not to bad. I like the curved nature of the flask. The flask is my favourite grip tool by far. Well worth the money. 

My im Bb block is an old one from about 2003-4 with slick paint on as ironmind used to do, im not a fan of it tbh. 

As for the wrist wrenches i find the 50mm is great for pure wrist work. The 60mm i feel way more in the hand and thumb and less wrist but ive not used the 60mm much at all. 

Thanks i will. Im 100% focused on lifting my york legacy blob 50 at the minute. Its very difficult and its only been 2 weeks but im making progress and my hands are adapting to the ultra wide grip.

Thanks alot for shedding light on this brother! I've been wondering about the flask for a while now seems to be a big hit with alot of gripsters. I'm laughing now as I may have to justify another grip purchase to the wife lol. 

Great to know about the wrist wrench. I hear what you're saying about the 60mm smoking the thumb and fingers. I find it seems to work those harder than the wrist. I love the 60mm wrench for wrist curls though! Seems to provide good carryover to the regular wrist wrench deadlift. The 50mm looks like fun for an overload. 

Dude a blob 50 would be awesome. You don't look like a huge guy I would think you may be one of the lighter guys to pick it up if you're successful! I can imagine it must be quite a shock to the hands initially like you said vs say the flask which is 2.25". Seems like thumb strength can be paramount to lifting a blob 50, hope to join you someday!

14 hours ago, mcalpine1986 said:

 

 

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