mcalpine1986 Posted October 18, 2021 Author Share Posted October 18, 2021 *light recovery day RGT 15kg x 3 L+R 25kg x 3 L+R 35kg x 3 L+R 30kg x 3, 3 3 L+R Im Extensor bands Green x 25, 25 L+R 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 19, 2021 Author Share Posted October 19, 2021 (edited) Bw 77kg. Dips Bw x 10 Bw+10kg x 5 Bw+20kg x 5 Bw+30kg x 5 Bw+40kg x 5, 5 RGT 15kg x 5 L+R 25kg x 4 L+R 35kg x 3 L+R 45kg x 2 L+R 47.5kg x 1 L+R 40kg x 3 L+R 37.5kg x 3 L+R IM extensor bands Yellow x 10 L+R Red x 25 L+R Yellow x 25 L+R Donut grip thing x 50, 50 L+R Edited October 19, 2021 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
Alex K Posted October 19, 2021 Share Posted October 19, 2021 I see you’re working very diversely on your grip, and it seems to give good results! I am thinking of getting into other aspects of grip (rolling, pinch for instance)to diversify my training, and wanted to ask, since you probably have lots of experience : 1. Do you enjoy the RGT fro GripGenie? I’ve heard it’s miles ahead of the IM RT. 2. Do you believe it has good carryover into grippers and vice versa? 2 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted October 20, 2021 Share Posted October 20, 2021 5 hours ago, Alexander Koss said: I see you’re working very diversely on your grip, and it seems to give good results! I am thinking of getting into other aspects of grip (rolling, pinch for instance)to diversify my training, and wanted to ask, since you probably have lots of experience : 1. Do you enjoy the RGT fro GripGenie? I’ve heard it’s miles ahead of the IM RT. 2. Do you believe it has good carryover into grippers and vice versa? You should man. I bet you would be great over time with the other grip stuff like pinch and thickbar. 1 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted October 20, 2021 Share Posted October 20, 2021 16 hours ago, mcalpine1986 said: Bw 77kg. Dips Bw x 10 Bw+10kg x 5 Bw+20kg x 5 Bw+30kg x 5 Bw+40kg x 5, 5 RGT 15kg x 5 L+R 25kg x 4 L+R 35kg x 3 L+R 45kg x 2 L+R 47.5kg x 1 L+R 40kg x 3 L+R 37.5kg x 3 L+R IM extensor bands Yellow x 10 L+R Red x 25 L+R Yellow x 25 L+R Donut grip thing x 50, 50 L+R Man you love that RGT haha. Nice to see and I saw your discussion over on reddit grip about carryover to the RT. I believe that because grip sport isn't nearly as technical as other sports, lifters could conceivably get bigger carryover to specific implements by not actually training said implement lol. Like you mentioned how the RGT may even be more optimal than an RT for improving the RT. Seems counter intuitive to some but I agree with you. For example I am fairly confident my 1H & 2H 2" pinch block work has had huge carryover to my thickbar and 3" pinch. I attribute this to past injuries(tears & breaks) and finger weakness holding my progress back on the thicker type implements. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 20, 2021 Author Share Posted October 20, 2021 14 hours ago, Alexander Koss said: I see you’re working very diversely on your grip, and it seems to give good results! I am thinking of getting into other aspects of grip (rolling, pinch for instance)to diversify my training, and wanted to ask, since you probably have lots of experience : 1. Do you enjoy the RGT fro GripGenie? I’ve heard it’s miles ahead of the IM RT. 2. Do you believe it has good carryover into grippers and vice versa? Thanks and yes im getting stronger all the time, i like to keep my grip training varied to be a good all rounder. Good man. Having an overall better grip and wrist strength via increased thick bar and pinch strength will only help your grippers. Yes i love the RGT, i can tell its increasing my grip strength a lot. My hands feel stronger all ready. The RGT is very well made, spins so well thanks to the ball bearing system and they are all consistant handle to handle. The IM RT is not the best handle, they vary so much and bind up over time and with increased weights. Yes it will increase grippers for sure, wide thick bar work really increases hand and wrist strength. Look at all the best big crush gripsters im the world, nathan holle, david shamey, big Carl myerscough for example. They all have world class thick bar as well as crush strength. Grippers wont carry over to thick bar that much but since you are so sttong on them your finger strength will be ahead of the average person for sure. Thick bar and rolling handles will increase your thumb pad size and strength and help your closes. One thing is though that thick bar work takes more recovery than grippers so you may need to rest more. 1 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 20, 2021 Author Share Posted October 20, 2021 9 hours ago, Bigfoot Grip said: Man you love that RGT haha. Nice to see and I saw your discussion over on reddit grip about carryover to the RT. I believe that because grip sport isn't nearly as technical as other sports, lifters could conceivably get bigger carryover to specific implements by not actually training said implement lol. Like you mentioned how the RGT may even be more optimal than an RT for improving the RT. Seems counter intuitive to some but I agree with you. For example I am fairly confident my 1H & 2H 2" pinch block work has had huge carryover to my thickbar and 3" pinch. I attribute this to past injuries(tears & breaks) and finger weakness holding my progress back on the thicker type implements. I really do love it haha. Its hard to put down. Its brutal but i love it. I really do think it will help the RT more than the RT itself. I made a 3kg on the RT after only 3 workouts with the RGT. After working with gis the RT feels easy. I agree on the pinch as well. To me i think any pinch has carryover to other types as your thumbs are gettinh stronger. Its been to case fo me anyway. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 20, 2021 Author Share Posted October 20, 2021 Bw 77.1kg 50mm thick bar 1 arm rows(been 3 months) 25kg x 3 L+R 35kg x 3 L+R 45kg x 3 L+R 50kg x 3 L+R 55kg x 2 L+R 60kg x 1 L+R 55kg x 2 L+R 50kg x 6 L x 5 R 60kg x 1 L+R IM extensor bands Yellow x 25 L+R 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 21, 2021 Author Share Posted October 21, 2021 Bw 77kg. Axle curls(1st time ever) 10kg x 10 20kg x 5 30kg x 3 40kg x 1 50kg x 1 60kg x 1* bit of swing 38.5kg x 20* *this was a half bodyweight #axlecurlchallenge ive created for Instagram. Basically half yoyr bodyweight axle curls for AMRAP. Harder than i thought. Made my forearms burn 2 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted October 21, 2021 Share Posted October 21, 2021 1 hour ago, mcalpine1986 said: Bw 77kg. Axle curls(1st time ever) 10kg x 10 20kg x 5 30kg x 3 40kg x 1 50kg x 1 60kg x 1* bit of swing 38.5kg x 20* *this was a half bodyweight #axlecurlchallenge ive created for Instagram. Basically half yoyr bodyweight axle curls for AMRAP. Harder than i thought. Made my forearms burn I like curls on the axle. I find it works the wrist alot more than on a regular bar. I probably should be doing more of them lol. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 21, 2021 Author Share Posted October 21, 2021 1 hour ago, Bigfoot Grip said: I like curls on the axle. I find it works the wrist alot more than on a regular bar. I probably should be doing more of them lol. My 1st time today, i enjoyed them although after rep 15 on the half Bw finisher my forearms were burning . I agree they do. Ive done lots on my 50mm Dumbbell handle but never an axle. They really will build good wrist strength. Harder than a regular bar for sure. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 22, 2021 Author Share Posted October 22, 2021 (edited) BW 76.6KG Thumbless hammer curls 10kg at 50mm x 5 L+R 15kg at 70mm x 3 L+R 19kg at 76mm x 1 L+R Thumbless thick bar reverse curl(VERY difficult) 19kg x 1 at 76mm 15kg x 5 at 70mm Thick bar concentraion curl 15kg at 70mm x 10 L+R Flip and catches 15kg x 9 with my 70mm x 500mm long steel bar. R 19kg x 4 R steel bar swings 19KG 76mm thick 550mm long x 6, 6 L Imtug 2 pinkie and ring x 70 L+R IM twist you wrist 5kg x 10 *5th day of grip this week. Im taking a much needed week off training. The first since last xmas. Edited October 22, 2021 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 1, 2021 Author Share Posted November 1, 2021 Bw 79kg. *back after a weeks rest. Dips Bw x 10 Bw+10kg x 5 Bw+20kg x 3 Bw+30kg x 8 1 arm 50mm Thick bar Db Deadlift 25kg x 5 L+R 35kg x 4 L+R 45kg x 3 L+R 55kg x 2 L+R 60kg x 1 L+R 65kg x 1 L+R 67.5kg x 0* half way L+R 60kg hold x 8 sec L x 3 R 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 2, 2021 Author Share Posted November 2, 2021 78kg Strap over the knuckles Hammer curls, with emphasis On keeping radial deviation.* *i cant do normal hammers as they irritate my elbows. Ive seen some arm wrestlers do this with the strap over knuckles. Very difficult 7kg x 6 L+R 12kg x 4 L+R 15kg x 2 L+R 17kg x 1 L+R 20kg x 1 L+R 22.5kg x 1 L+R 25Kg x 1, 1, 1 L+R 22.5kg x 3 L x 2 R 20kg x 6 L x 4 R 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 3, 2021 Author Share Posted November 3, 2021 BW 77.5kg Axle power cleans(1st time trying) 30kg x 3, 3 40kg x 2, 2 50kg x 1 55kg x 1 60kg x 1 65kg x 1 70kg x 1 75kg x 1 77.5kg x 0, 0*just missed the rack 2nd time 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 5, 2021 Author Share Posted November 5, 2021 04/05 Ironmind Rolling thunder thumbless 20kg x 5 L+R 30kg x 4 L+R 40kg x 3 L+R 50kg x 2 L+R 55kg x 1 L+R 60kg x 1 R 62.5kg x 1 R * 65kg x 1 R * 66kg x 1 R * 67.5KG X 0 R 60kg x 2/3 R 50kg x 5 L 55kg x 1 L 52.5 x 3 L *nice 4kg P.R. previous 62kg. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 5, 2021 Author Share Posted November 5, 2021 (edited) Bw 77.5kg Dips Bw x 10 Bw+10kg x 6 Bw+20kg x 4 Bw+30kg x 2 Bw+40kg x 6 Bw+35kg x 8 Bw+30kg x 8 Trying more arm wrestling exercises Wrist risers(radial deviation) 5kg x 10 L+R 10kg x 8 L+R 15kg x 10 L x 6 R Pronation with strap 10kg x 10 L+R 15kg x 8 L+R 20kg x 11 L x 9 R Hammer curls with strap 20kg x 8 L+R 15kg x 25 L x 21 R Double plate Key pinch 10kg x 6 sec 35mm wide 15kg x 6 sec 35mm wide 20kg x 8 sec, 8 sec 33mm wide Edited November 5, 2021 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted November 6, 2021 Share Posted November 6, 2021 18 hours ago, mcalpine1986 said: Bw 77.5kg Dips Bw x 10 Bw+10kg x 6 Bw+20kg x 4 Bw+30kg x 2 Bw+40kg x 6 Bw+35kg x 8 Bw+30kg x 8 Trying more arm wrestling exercises Wrist risers(radial deviation) 5kg x 10 L+R 10kg x 8 L+R 15kg x 10 L x 6 R Pronation with strap 10kg x 10 L+R 15kg x 8 L+R 20kg x 11 L x 9 R Hammer curls with strap 20kg x 8 L+R 15kg x 25 L x 21 R Double plate Key pinch 10kg x 6 sec 35mm wide 15kg x 6 sec 35mm wide 20kg x 8 sec, 8 sec 33mm wide Nice lifting, do you armwrestle or have any aspirations of trying armwrestling? 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 6, 2021 Author Share Posted November 6, 2021 3 hours ago, Bigfoot Grip said: Nice lifting, do you armwrestle or have any aspirations of trying armwrestling? Thanks, been trying a few AW type exercises this week, great for wrist strength. Id love to try it if i had the chance. Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted November 7, 2021 Share Posted November 7, 2021 16 hours ago, mcalpine1986 said: Thanks, been trying a few AW type exercises this week, great for wrist strength. Id love to try it if i had the chance. Good stuff I'll keep following along to see how it goes for you if you ever get to try it. Given how strong you are at a lower bodyweight may make you very competitive. Personally I'm trying to loose more extra baggage 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 8, 2021 Author Share Posted November 8, 2021 On 11/7/2021 at 12:55 AM, Bigfoot Grip said: Good stuff I'll keep following along to see how it goes for you if you ever get to try it. Given how strong you are at a lower bodyweight may make you very competitive. Personally I'm trying to loose more extra baggage Its so niche here and its hard to find a club but id live to try. My strong point in grip is wrist and i do lots of arm/curl work as well. Would be fun. Ive gained a bit of weight but nicely sitting at about 77kg/170lbs. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 8, 2021 Author Share Posted November 8, 2021 BW 78kg. *right still a bit sore 50mm wrist wrench*not touched it in nearly 1 year. 12.5kg x 5 L+R 17.5kg x 4 L+R 22.5kg x 3 L+R 27.5kg x 2 L+R 30kg x 1 L+R 32.5kg x 1 L+R 35kg x 1 L+R 37.5kg x 1 L+R RGT 40kg x 1 L+R 45kg x 1 L+R 35kg x 10 L+R 40kg x 15 L x 13 R 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 9, 2021 Author Share Posted November 9, 2021 (edited) 78kg* very sore forearms Today is the 1st time ive done any overhead work in nearly 1 year. Also for pressing all i have done most of the year is weighted dips. Overhead press with 50mm Db handle 15kg x 5 L+R 20kg x 3 L+R 25kg x 1 L+R 27.5kg x 1 L+R 30kg x 1 L+R 32.5kg x 0 close, missed lockout 30kg x 2 L+R 25kg x 5 Hammer curl with strap 12.5kg x 5 L+R 17.5kg x 3 L+R 20kg x 2 L+R 22.5kg x 1 L+R 25kg x 1 L+R Seated riser/top hammer curl type exercise i seen an arm wrestler do*tough as its hard to keep your wrist up 25kg x 1 27.5kg x 1 L 0 R*wrist bent R 30kg x 0*curled but wrist bent back 25kg x 5 L x 3 R Over the knuckles wrist risers 15kg x 10 L+R Edited November 9, 2021 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 10, 2021 Author Share Posted November 10, 2021 Ive just took some forearm measurements for the 1st time in ages. In the gooseneck style flexed at a 90° right angle. 14" What is cool is its double my wrist what is 7" This morning i weighed 172lbs/78kgs. 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 11, 2021 Author Share Posted November 11, 2021 (edited) Bw 78.1kg *forearms still sore 50mm Axle curls(2nd time trying) 10kg x 10 20kg x 5 30kg x 4 35kg x 3 40kg x 2 45kg x 1 50kg x 1 55kg x 1 *fairly strict 57.5kg x 1*little bit of momentum 60kg x 0. 50kg x 4 IM extensor bands Yellow x 25 L+R Red x 35 L+R Edited November 11, 2021 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
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