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Getting back into grip.


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mcalpine1986

Bw 174lbs

Kbell swing

16kg x10 L+R

20kg x8 L+R

24kg x6 L+R

1 arm overhead press

12kg x5 L+R

16kg x3 L+R

22kg x1 L+R

26kg x1 L+R

30kg x1 L+R

28.5kg x5 L 

22kg x14 L 13 R

 

 

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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/?igsh

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.

Well i thought id start a log of my workouts. Ive trained for years on and off, mainly with a powerlifting focus but with spells of grip based training here and there but never long enough to do anyth

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mcalpine1986

Bw 175lbs

Kbell swings

16kg x10 L+R

20kg x8 L+R

24kg x6 L+R

1 arm Db power cleans

12kg x5 L+R

16kg x3 L+R

22kg x1 L+R

26kg x1 L+R

32kg x1 L+R

36kg x1 L+R

42kg x1 L+R

44kg x1 L+R

46kg x1 L+R

48kg x1 R 0L

52kg x0 L+R

42kg x5 R 3 L

 

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mcalpine1986

Bw 175lbs

1 arm overhead press (left only)

12kg x 2 

16kg x2 

22kg x1 

26kg x1 

30kg x1 

32kg x1

34kgx1 P.R.

IM rolling thunder(handle and pin weigh 1.75kg)

21.75kg x3 L+R

31.75kg x2 L+R

41.75kg x1 L+R

46.75kgx1 L+R

51.75kg x1 L+R

53.75kgbx1 L+R

56.75kg x1 L+R

58.75kg x1 L+R

60kg x 1 R 0L

61kg x0 R missed lockout.

51.75kg x2 L

41.75kgx3 L

 

 

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mcalpine1986

Bw 175lbs

Kbell swings

16kg x10 L+R

20kg x8 L+R

24kg x6 L+R

Plate curls

5kg x6 L+R

10kg x3 L+R

14kg x1 L+R

12kg x10 L

15kg* york olympic plate 4x3 not that strict

*this is a 370mm/14.5" wide oly plate. The diamater makes a huge difference. Most 15kg olympic plates range from 325-360mm wide. The standard Average is actually 345mm/13.5" accross brands. 

Plate wrist curl (300mm wide)

10kg x6 R  

Forward neck bridge

Bw x50 seconds

Edited by mcalpine1986
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mcalpine1986

Thursday 28th. Bw 174lbs

1 arm press

12kg x3 L+R

16kg x2 L+R

22kg x1 L+R

26kg x1 L+R

30kg x 1 L+R

30kg x 4 L 1 R

26kg x 3, 3 L+R

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mcalpine1986

Bw 174lbs

1 arm fat gripz deadlifts

22kg x 3 L+R

32kg x 2 L+R

42kg x 1 L+R

46kg x 1 L+R

52kg x 1 L+R

56kg x 1 R

62kg x0 R (got air few inches)

Plate curls

5kg x5 L+R

10kg x 3 L+R

10kg x 1 L+R

15kg x1, 1, 1, 3*,  L

15kg ×1, 1, 1, 1 R

Huge p.r. first time trying 

https://www.instagram.com/p/CHAL5f8gBuf6PQQTvlrne0QdnT-7j6VKE8VoCg0/?igshid=fuh12rf7udg5

 

Edited by mcalpine1986
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mcalpine1986

Bw 175lbs

1 arm overhead press

12kg x3 L+R

16kg x 2 L+R

22kg x 1 L+R

26kg x 1 L+R

30kg x 1 L+R

26kgx 3, 3 , 5 L+R

1 inch key pinch(first time trying for reddits november challenge.)

(not including pin and block)

5kg x3 L+R

10kg x2 L+R

15kg x 1 L+R

20kg x1 L+R

22kg x1 L+R

24kg x 1 R 0L

25kg x 1 R

26kg x about 6"off floor. No lift

https://www.instagram.com/p/CHFF9LpAWFH/?igshid=13nne8mr1ewzo

Edited by mcalpine1986
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mcalpine1986

03.11.20 bw 174lbs

Hands very very sore.

New magnigrip 60mm pinch block

12kg x 3 L+R

17kg x 2 L+R

20kg x 1 L+R

22kg x 1 L+R

24kg x 1 L+R

25kg x 0

22kg x 3 R 1 L

60mm pinch 2 handed.

42kg x 1

47kg x 1 

52kg x 1

55kg x 1 

57kg x 1

58kg x 1

60kg x 0

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mcalpine1986

Bw 174lbs

Kbell swings

16kg x 10 L+R

20kg x 8 L+R

24kg x6 L+R

Plate curls

2x5 L+R

10kg x3 L+R

12kg x 1 L+R

15kg x 3, 3, 3 R

15kg x 3, 3, 6 L

https://www.instagram.com/p/CHM2pJiAvOE/?igshid=rh0ed4vhf8na

Left hand

60mm pinch block

22kg x 1

17kg 3x3

Right hand

1" key pinch

20kg x3

15kg 3x3

Edited by mcalpine1986
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pancho_grip_lift
2 minutes ago, mcalpine1986 said:

Bw 174lbs

Kbell swings

16kg x 10 L+R

20kg x 8 L+R

24kg x6 L+R

Plate curls

2x5 L+R

10kg x3 L+R

12kg x 1 L+R

15kg x 3, 3, 3 R

15kg x 3, 3, 6 L

https://www.instagram.com/p/CHM2pJiAvOE/?igshid=rh0ed4vhf8na

Left hand

60mm pinch block

22kg x 1

17kg 3x3

Right hand

1" key pinch

20kg x3

15kg 3x3

Great session Paul! are you into the key pinch challenge from reddit?

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mcalpine1986
3 hours ago, pancho_grip_lift said:

Great session Paul! are you into the key pinch challenge from reddit?

Thanks. Exactly that. I posted my first entry on there. It was the first time i tried. 25.3kgs. Its on the reddit thread and my insta. Are you joinimg in?

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pancho_grip_lift
3 hours ago, mcalpine1986 said:

Thanks. Exactly that. I posted my first entry on there. It was the first time i tried. 25.3kgs. Its on the reddit thread and my insta. Are you joinimg in?

I'd like to, but I don't have that block :( And I don't have a good welder in my current town so I guess I'll have to skip this challenge 

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mcalpine1986

Bw 174lbs

1 arm overhead press

12kg x 3 L+R

16kg x 3 L+R

22kg x 1 L+R

26kg x 1 L+R

30kg x 1 L+R

34kg x 1 L

36kg x 0 

26kg x 4 L 3 R

Fingertip waiter curl and press

10kg plate x 3

15kgx3

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mcalpine1986

Bw 174lbs

1 arm overhead 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

32kg x 1 L

32kg x 1 L

34kg x 1 L

1 arm push press

36kg x 1 L

38kg x 1 L

1 arm overhead press

26kg x 3 L 5 R

60mm magniblock pinch 1 hand

12kg x 3 L+R

17kg x 2 L+R

22kg x 1 L+R

24kg x 1 L+R

26kg x 1 L+R

27kg x0, gotta air on right

27kg x 0, not quite lockout Right

60mm magni grip pinch 2 handed

42kg x 1 

52kg x 1

57kg x 1

60kg x 1

62kg x 1

64kg x 1

65kg x 1

60kg x 5

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mcalpine1986

Bw 175lbs

Kbell swings

16kg x10 L+R

20kg x 8 L+R

24kg x 6 L+R

1 arm hammer curl

5kg x 10 L+R

12kg x 5 L+R

16kg x 3 L+R

22kg x 1 L+R

25kg x 4 L 2 R

22kg x 7 L 4 R

22kg x 4 R

Behind the back Plate wrist curl

10kg x 10 L+R

14kg x 4 L+R

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mcalpine1986

Bw 175lbs

1 arm 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

1 arm push press

32kg x 3 L 

34kg x 1 L

30kg x 3, 3 R

 

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mcalpine1986

Bw 175lbs 

Very sore so just a light day

60mm magni grip 2 hand pinch

22kg x 3 

32kg x 2

42kg x 1

52kg x 1

62kg x 1

67kg x0 got air. Not high enough

K pipe curls

12kg x8 L+R

16kg x 8 L+R

18kg x 8 L+R

20kg x 10 L+R

 

https://www.instagram.com/p/CHkQCdjAsn1/?igshid=1doxsx08a5qpj

Neck harness extensions

16kg x 25

24kg x25

Forward neck bridge

Bw x60 secs

Edited by mcalpine1986
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mcalpine1986

Bw 175lbs

1 arm db press

12kg x 3 L+R

16kg x 2 L+R

22kg x 1 L+R

1 arm Db push press

26kg x 1 L+R

30kg x 1 L+R

32kg x 1 L+R

34kg x 1 L+R

1 arm Db row*

22kg x 6 L+R

32kg x 6 L+R

42kg x 6 L+R

52kg x 8 L+R

62kg x 5 L+R

66kg x 3 L+R

*first time doing direct Lat work since 18th august amd rows since febuary. 

 

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mcalpine1986

Bw 175lbs

Db alternating hammer curls

12kg x 4/4

16kg x4/4

22kg x4/4 

26kg x10/10

Plate wrist curls

5kg x 8 L+R

10kg x 3 L+R

15kg x 1, 2, 3 , 8 , 5 R

15kg x 5 sec hold L

10kg x 10 L

https://www.instagram.com/p/CHw6UhpAuqR/?igshid=m0so9zuau3e8

Edited by mcalpine1986
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pancho_grip_lift
12 hours ago, mcalpine1986 said:

Bw 175lbs

Db alternating hammer curls

12kg x 4/4

16kg x4/4

22kg x4/4 

26kg x10/10

Plate wrist curls

5kg x 8 L+R

10kg x 3 L+R

15kg x 1, 2, 3 , 8 , 5 R

15kg x 5 sec hold L

10kg x 10 L

 

2 reps to win the plate curls race!! :mosher

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mcalpine1986
On 11/18/2020 at 2:36 AM, pancho_grip_lift said:

2 reps to win the plate curls race!! :mosher

Thanks. These were actually plate Wrist curls not regular plate curls. Its easy to get confused. 

These are way harder. Ive not done normal plate curls in a couple of weeks. I shall whem i see fit. 

You see i train on instinct, i dont follow a plan. I just wake up and i train whatever i feel like training that day. Maybe next week i shall go for 8 reps on Normal plate curls. 

Edit. I now linked the vid to the plate wrist curl post.

Edited by mcalpine1986
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mcalpine1986

"Holle it up" Db inch trainer deadlifts.

Thumb at bar level. "9 oclock" in right hand.

12.5kg x6 L+R

22.5kg x 1 L+R

26.5kg x 1 L+R

28.5kg x 1 L+R

32.5kg x 1 L+R

36.5kg x 1 L+R

38.5kg x 1 L+R

42.5kg x 0. Got air

Bar at bottom "6 oclock" in right hand

42.5kg x 1 L+R

52.5kg x 1 L+R

Bar hand side "3 o clock"in right hand.

52.5kg x 1 L+R

62.5kg x 1 L+R

66kg x 1 R.

https://www.instagram.com/p/CHw6UhpAuqR/?igshid=m0so9zuau3e8

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pancho_grip_lift
6 hours ago, mcalpine1986 said:

Thanks. These were actually plate Wrist curls not regular plate curls. Its easy to get confused. 

These are way harder. Ive not done normal plate curls in a couple of weeks. I shall whem i see fit. 

You see i train on instinct, i dont follow a plan. I just wake up and i train whatever i feel like training that day. Maybe next week i shall go for 8 reps on Normal plate curls. 

Edit. I now linked the vid to the plate wrist curl post.

Oh, I misread LOL. It's great to go by the feel with training in certain periods. One can have cool surprises!

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mcalpine1986
14 hours ago, pancho_grip_lift said:

Oh, I misread LOL. It's great to go by the feel with training in certain periods. One can have cool surprises!

Haha i do it all the time. Yes its great. Ive actually trained instinctively for about 10 years now. I dont follow any programs or anything. Works for me.

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