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Getting back into grip.


mcalpine1986

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1 hour ago, matek said:

Nice workout! That weighted hold looked super badass!

Thank you, it was a good one. My pullups strength is starting to come back nicely after my 2 year break. I love this 50mm thick bar for them, It makes them so much harder and grip heavy but i love it 

The hold i was aiming for 30 seconds so i was quite pleased, these should help my axle as well.

Im going to aim for a double bodyweight one. Im still losing a bit of weight so if i could do a thick bar hold with an extra 80kg weighing 80kg id be very pleased. 

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Bw 82.1kg.

Standing Swiss bar overhead press

20kg x 10, 8

30kg x 5

35kg x 3

40kg x 1

45kg x 1

50kg x 1

55kg x 1

60kg x 1, 1

50kg x 6, 5

Light Grippers

Coc T x 3, 3 L+R

Coc 1 x 1 L+R

Coc 2 x L+R

Coc 1 x 10, 13 L

GHP 5 x 1, 1, 1 R

Coc 2 x6 R

50mm dead hang

Bw x 10 seconds

1 arm 50mm dead hang*

Bw x 25 sec R x 22 sec L

1 arm 50mm dead hang Thumbless*

Bw x 45 sec R x 40 sec L

*very tough to control. 

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81.1kg* was holding water from an all you can eat chinese buffet. Dropped a kilo overnight.

Power cleans(working on technique)

40kg x 3, 3

50kg x 3, 3

60kg x 1, 1, 1, 1, 1, 1, 1

Sumo deadlift

60kg x 3, 3

100kg x 1

110kg x 1

120kg x 1

130kg x 1, 1, 1, 3

1" Deficit Deadlift(conventional)

130kg x 1, 1

120kg x 3

Stiff leg deadlifts

100kg x 5, 5

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Larsen press

60kg x 5

65kg x 5

70kg x 5

75kg x 5

70kg x 8, 6

Chaos pushup

Bw x 8, 7, 8, 8

PJR pullover

20kg x 15

22.5kg x 15, 12, 15

Overhead rope extensions

20kg x 20

15kg x 25

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Bw 80.9kg

Barbell curl 

20kg x 8, 8

50mm axle curls*

*strength shop solid steel comp axle 36kg empty

36kg x 5

40kg x 3

42.5kg x 1

46kg x 1

50kg x 1

52.5kg x 1

55kg x 0

50kg x 3

Alternate hammer curl

15kg x 8/8

20kg x 8/8

Hammer curl negative

30kg x 5 secs descent L+R

1 arm curl holds at mid point

30kg x 5 secs L+R

32.5kg x 4 sec L+R

Grippers all mms

Coc T x 3, 25, 25 L x 3 R

Coc 1 x 25, 15, 10 R x 8 L

Face pulls

20kg x 20

40kg x 50

1 arm cable rear delt raises

5kg x 25 L+R

 

 

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4 hours ago, mcalpine1986 said:

Bw 80.9kg

Barbell curl 

20kg x 8, 8

50mm axle curls*

*strength shop solid steel comp axle 36kg empty

36kg x 5

40kg x 3

42.5kg x 1

46kg x 1

50kg x 1

52.5kg x 1

55kg x 0

50kg x 3

Alternate hammer curl

15kg x 8/8

20kg x 8/8

Hammer curl negative

30kg x 5 secs descent L+R

1 arm curl holds at mid point

30kg x 5 secs L+R

32.5kg x 4 sec L+R

Grippers all mms

Coc T x 3, 25, 25 L x 3 R

Coc 1 x 25, 15, 10 R x 8 L

Face pulls

20kg x 20

40kg x 50

1 arm cable rear delt raises

5kg x 25 L+R

 

 

Nice strict curl dude. Also your brachioradialis is getting huge!

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19 hours ago, matek said:

Nice strict curl dude. Also your brachioradialis is getting huge!

Thanks man, appreciate it. This was the first time ive done any heavy curls in months. My best on an axle is 52.5kg strict back against the wall and a standing strict of 55kg. Ive also done 57.5kg with a little back bend. They are tough compared to normal barbell curls but i love the wrist strengthing aspect of them. I think heavy curls are underated for grip, plus it keeps the arm balanced as many gripsters neglect upper arm work.

Im just starting back on them as ive negelected direct heavy bicep work since ive been back at a gym. 

My brachioradialis is growing yes thanks. I put it down to all the 50mm thick bar weighted pullups ive been doing 

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4 hours ago, mcalpine1986 said:

Thanks man, appreciate it. This was the first time ive done any heavy curls in months. My best on an axle is 52.5kg strict back against the wall and a standing strict of 55kg. Ive also done 57.5kg with a little back bend. They are tough compared to normal barbell curls but i love the wrist strengthing aspect of them. I think heavy curls are underated for grip, plus it keeps the arm balanced as many gripsters neglect upper arm work.

Im just starting back on them as ive negelected direct heavy bicep work since ive been back at a gym. 

My brachioradialis is growing yes thanks. I put it down to all the 50mm thick bar weighted pullups ive been doing 

55 kg strict curl with an axle damn that is strong!

I was only good at hammer curls before I quit training.

I could do strict hammer curls with 40 kg dumbbells for a 3x8.

Lol now that I think about it that means that my flat dumbbell press was just as strong as my hammer curls LOL.

Edited by DevilErik
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Bw 81.3kg

Standing barbell military press

20kg x 8, 8

30kg x 5

35kg x 4

40kg x 3

45kg x 2

50kg x 1

55kg x 1

60kg x 1, 1, 1

55kg x 3

50kg x 5

Larsen press

60kg x 5

65kg x 5

70kg x 5

75kg x 5

70kg x 5

60kg x 10

1 arm overhead cable extensions

5kg x 10 L+R

15kg x 10 L+R

20kg x 5 L+R

15kg x 8, 8, 8

*great workout, great tricep pump. Now im back at the gym they are growing.

20220509_073308.jpg

20220509_073409.jpg

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23 minutes ago, mcalpine1986 said:

Bw 81.3kg

Standing barbell military press

20kg x 8, 8

30kg x 5

35kg x 4

40kg x 3

45kg x 2

50kg x 1

55kg x 1

60kg x 1, 1, 1

55kg x 3

50kg x 5

Larsen press

60kg x 5

65kg x 5

70kg x 5

75kg x 5

70kg x 5

60kg x 10

1 arm overhead cable extensions

5kg x 10 L+R

15kg x 10 L+R

20kg x 5 L+R

15kg x 8, 8, 8

*great workout, great tricep pump. Now im back at the gym they are growing.

20220509_073308.jpg

20220509_073409.jpg

BEASTMODEEEEEEEEEE!

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18 minutes ago, DevilErik said:

BEASTMODEEEEEEEEEE!

🤣 oh yes. I always push myself 100% when training. Im super motivated still. Im Seeing great body comp changes now every week. 

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Just now, mcalpine1986 said:

🤣 oh yes. I always push myself 100% when training. Im super motivated still. Im Seeing great body comp changes now every week. 

Great to hear man you're killing it!

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Bw 80.8kg. 82.5kg clothed with belt, food and drink.

Deadlift

60kg x 3, 3, 3, 3

100kg x 1

110kg x 1

120kg x 1

130kg x 1

140kg x 1

Deadlift on 3" mats

140kg x 1

120kg x 1

Sumo deadlift

130kg x 1

120kg x 1

50mm Thick bar Dead hang Pullups

Bw x 5

Bw+10kg x 3

Bw+20kg x 1

Bw+25kg x 1

Bw+30kg x 1

Bw+35kg x 1

Bw+40kg x 1, 1 *P.R at this bodyweight.

Bw+20kg x 7 rep P.R. 

50mm thick bar Dead hang hold

Bw+60kg x 5 seconds

Bw+70kg x 5 seconds

Bw+82.5kg x 35 seconds*

165kg Total, double bodyweight 💪

Rope hammer curl

20kg x 15

30kg x 12

40kg x 10

50kg x 10, 8, 6+15 sec hold mid point.

 

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Bw 80KG exactly. 

Larsen press

60kg x 3

65kg x 3

70kg x 3

75kg x 3

80kg x 3

85kg x 3 *Rep P.R.

80kg x 5

75kg x 6

Incline Db press

Pair of 30kg x 6, 6, 6, 6

PJR Pullover

20kg x 10

25kg x 10, 9, 8

1 arm rope pushdown

5kg x 10 L+R

15kg x 8 L+R

10kg x 10 R x 7 L

1 arm overhead rope extention

10kg x 10, 10, 9 L+R

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Bw 80.2kg

Barbell rows(1st time in about 6 months)

40kg x 6

60kg x 5

70kg x 4

80kg x 3

90kg x 2

100kg x 6

Deadlift

100kg x 3

110kg x 2

120kg x 1

130kg x 1

140kg x 1

Axle deadlift

100kg x 1

110kg x 1

120kg x 1

130kg x 0, 0 * to knees

125kg x 1

1 arm row

30kg x 5 L+R

40kg x 5 L+R

55kg x 5 L+R

50kg x 10 L  x 12 R

Rope hammer curl

30kg x 30+30 sec hold mid point.

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Bw 80.1kg

Close grip larsen press

60kg x 5

65kg x 4

70kg x 3

75kg x 2

80kg x 1

85kg x 1

80kg x 6

75kg x 6

50mm Thick bar pullups

Bw x 5

+5kg x 4

+10kg x 3

+15kg x 2

+20kg x 1

+25kg x 1

+20kg x 6

+15kg x 6

Rope pushdowns(using 2 ropes, much better for hitting long head)

20kg x 10

30kg x 10

40kg x 10, 10

Rope hammer curls(using 2 ropes)

20kg x 10

30kg x 10

50kg x 10

55kg x  12+15 sec hold at mid point

Cable rear delt raises

5+5kg x 15

10+10kg x 10

5+5kg x 20, 25

Edited by mcalpine1986
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Bw 81.1kg(holding water)

*light upper body pump day after heavy upper body day yesterday.

Seated overhead DB press

10kg/10kg x 10/10

12.5kg/12.5kg x 10/10

15kg/15kg x 10/10

17.5kg/17.5kg x 10/10

20kg/20kg x 10/10 9/9

1 arm low cable row

20kg x 10/10 L/R

35kg x 10/10 L/R

50kg x 10/10  10/10 L/R

45kg x 10/10 9/9 L/R

Overhead tricep extensions(using wrist cuffs)

20kg x 15

30kg x 12

40kg x 10, 10

Incline DB curls

10kg x 10/10 

12.5kg x 10/10

15kg x 10/10

17.5kg x 8/9

Seated partial lateral raise(john meadows style)

10kg x 20

15kg x 20

17.5kg x 20

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KILLER WORKOUT

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Wrong log haha   

Edited by Nuttgens
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15 hours ago, John Knowlton said:

KILLER WORKOUT

Thanks. My work capacity if growing as im getting back in shape.

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Bw 79.9kg *first time under 80kg for about 6 months. 

Kbell swings

20kg x 15

28kg x 15

Squats* working on form and wearing flats for the first time in over 7 years. Ive ditched the Olympic lifting shoes for now. Ive been Training in flat water shoes for the past 2 weeks and they have proved amazing for deadlifts and now squats. 

60kg x 5

70kg x 5

80kg x 3

90kg x 3

100kg x 2

60kg x 5, 5

Good mornings

20kg x 5

30kg x 5

40kg x 5

50kg x 5

1 leg toe press(slow controlled 2/2 sec pos/negative)

Sled x 10 L+R

+10kg x 10 L+R

+20kg x 10 L+R

+30kg x 10 L+R

 

Edited by mcalpine1986
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BW 79.8KG in my Birthyday suit. *lats and Rear delts very sore.

Dips(1st time all year)

Bw x 6, 6

+10kg x 6

+20kg x 6

+30kg x 6

+40kg x 3

+30kg x 6

Ring Dips(1st time since 2012)

Bw x 9, 8

Rope pushdowns(using 2 ropes)

20kg x 10

30kg x 10

40kg x 10, 10

Ring leg raises

Bw x 10

 

Edited by mcalpine1986
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47 minutes ago, mcalpine1986 said:

BW 79.8KG in my Birthyday suit. *lats and Rear delts very sore.

Dips(1st time all year)

Bw x 6, 6

+10kg x 6

+20kg x 6

+30kg x 6

+40kg x 3

+30kg x 6

Ring Dips(1st time since 2012)

Bw x 9, 8

Rope pushdowns(using 2 ropes)

20kg x 10

30kg x 10

40kg x 10, 10

Ring leg raises

Bw x 10

 

Happy Bday!🎉🎉 and nice workout!

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Nice dips, and happy birthday bro!

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1 hour ago, mcalpine1986 said:

BW 79.8KG in my Birthyday suit. *lats and Rear delts very sore.

Dips(1st time all year)

Bw x 6, 6

+10kg x 6

+20kg x 6

+30kg x 6

+40kg x 3

+30kg x 6

Ring Dips(1st time since 2012)

Bw x 9, 8

Rope pushdowns(using 2 ropes)

20kg x 10

30kg x 10

40kg x 10, 10

Ring leg raises

Bw x 10

 

Happy birthday man!

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