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Getting back into grip.


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mcalpine1986

Bw 175lbs

1 arm Db overhead press

12kg x8 L+R

16kg x8 L+R

22kg x 8 L+R

60mm "Holle it up" handle hammer curls(bar at "6pm" in fingertips.

12.5kg x 3 L+R

16.5kg x 3 L+R

22.5kgx1 L+R

18.5kg x 3 L+R

60mm "Holle it up" handle wrist curls(bar at "6pm" in fingertips)

12.5kg x 5 L+R

16.5kg x 3 L+R

22.5kg x 5 R 2 L

18.5kg x 10 L+R

Standing holle it up wrist curls

18.5kg x 10 L+R

 https://www.instagram.com/p/CHzfqxhgjBv/?igshid=1m2winz29pll3

Edited by mcalpine1986
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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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Ricochet

Really enjoy your short vids that you link. Nice work! 

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mcalpine1986
1 hour ago, Ricochet said:

Really enjoy your short vids that you link. Nice work! 

Thanks man. Appreciate that. 

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mcalpine1986

Bw 175lbs

1 arm band overhead press

15kg band x10 L+R

25kg band x10 L+R

40kg band x10 L+R

1 arm Db row

22.5kg x10 L+R

42.5kg x6 L+R

62kg x 6 L+R

Plate wrist curls( full rom)

5kg x8 L+R

10kg x 1 L+R

10kg x 10 L 6 R

Sledhammer walks(first time trying)

11.8lbs L+R

https://www.instagram.com/p/CH7NCSWgMQ3/?igshid=yiwfpivo4xj0

 https://www.instagram.com/p/CH7n8ZJgixK/?igshid=yi34rwjc9t65

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mcalpine1986

Bw 175lbs

Db curls

12kg x 6 L+R

22kg x 3 L+R

26kg x 4 R

Towel hammer curls

20kg x3 L+R

24kg x 5 2 R 3 L 

1 arm.behind the back plate curls

10kg x 6 L+R

15kg x4, 4, half reps.

10kg +4kg x 6 

2 hand behind the back plate curl

20kg x 11

https://www.instagram.com/p/CH-GTLegnz4/?igshid=1002c585ww34d

https://www.instagram.com/p/CH9xibhgppu/?igshid=1jfp5m8uapct5

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mcalpine1986

25/11 176lbs

1 arm overhead press

12kg x 4 L+R

16kg x 3 L+R

22kg x 1 L+R

26kg x 1 L+R

30kg x 1 L+R

32kg x 1 L 0R

34kg x 1 L

28kg x 5 R 2 L

Sledgehammer walks

The hard way

8lb to about half way down L+R

The easy way

11.8lbs all the way 32" handle L+R

https://www.instagram.com/p/CIAW-1_giDd/?igshid=jnzcubltfeac

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mcalpine1986

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

34.5kg x 2 L+R

32.5kg x 2 L+R

32.5kg hold 4 sec L

26.5kg hold x 10 sec R 12 sec L

Forward neck bridge

Bw x60 secs

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mcalpine1986
47 minutes ago, Ricochet said:

Quite a balancing act there!🤪💪

Yes it was tough 😂 ive not done any bottoms up kbell work in months and these plates being so wide made it very top heavy. Its a risky lift as if the plates slip at the top 🤯

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pancho_grip_lift
17 hours ago, mcalpine1986 said:

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/?igshid=tgfc5pfjdwx

Really cool stuff Paul!! great balance 

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mcalpine1986
13 hours ago, pancho_grip_lift said:

Really cool stuff Paul!! great balance 

Thank you Francisco. Yes it was hard as its been months since ive done any bottoms up Kbell work. This was a bit dangerous as well as if the plates fell off i could od been hurt or a broken nose or teeth 😂

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mcalpine1986

Bw 176lbs

Kbell swings

16kg x 10/10 L/R

20kg x 8/8 L/R

24kg x 6/6 L/R

29kg x 6/6L/R

34kg 10/10 L/R

40kg x 10/10 L/R

https://www.instagram.com/p/CINoctnAqLI/?igshid=11uxuajsgas3x

1 arm press

12kg x 6 L+R

16kg x 3 L+R

16kg+15kg band x6 L+R

16kg +25kg band x 3* L only

https://www.instagram.com/p/CINOj_kgoxN/?igshid=1dak8fovro46h

*very difficult. Could not to any at all with right

 

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17 hours ago, mcalpine1986 said:

1 arm press

12kg x 6 L+R

16kg x 3 L+R

16kg+15kg band x6 L+R

16kg +25kg band x 3* L only

https://www.instagram.com/p/CINOj_kgoxN/?igshid=1dak8fovro46h

*very difficult. Could not to any at all with right

 

You might consider performing these single-arm banded dumbbell overhead presses with a monkey grip (thumbless). Initially it will be awkward and will require a stronger grip (stronger pinch via your four fingers) but this will allow the wrist to be closer to a stronger (healthier) neutral position and thus avoid/minimize that extreme wrist bend you are battling with at the top of the movement (especially when fighting the increasing resistance of the band near to lockout).  Any/all heavy loaded movements with extreme wrist bend (whether it be extension or flexion) will catch-up with you sooner than later and rarely in a good way... believe me I learned the hard way in this regards. Best to minimize this extreme wrist bend to a few key exercises at very low volume; with less ending (lockout) resistance; and in a position where you can better (more safely) control the bend and bail quickly when/if required. Food for thought.

Any how, really enjoying your short vids. Your hands/forearms are looking mighty strong. Great work mate! Cheers and respects.

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mcalpine1986
4 hours ago, Ricochet said:

You might consider performing these single-arm banded dumbbell overhead presses with a monkey grip (thumbless). Initially it will be awkward and will require a stronger grip (stronger pinch via your four fingers) but this will allow the wrist to be closer to a stronger (healthier) neutral position and thus avoid/minimize that extreme wrist bend you are battling with at the top of the movement (especially when fighting the increasing resistance of the band near to lockout).  Any/all heavy loaded movements with extreme wrist bend (whether it be extension or flexion) will catch-up with you sooner than later and rarely in a good way... believe me I learned the hard way in this regards. Best to minimize this extreme wrist bend to a few key exercises at very low volume; with less ending (lockout) resistance; and in a position where you can better (more safely) control the bend and bail quickly when/if required. Food for thought.

Any how, really enjoying your short vids. Your hands/forearms are looking mighty strong. Great work mate! Cheers and respects.

Thanks, i wouldnt say my wrist bend is extreme but they are bent back but it was just my first time with the bands. 

Ill try what you said next time. thanks, they are getting stronger. Been a year into grip now. Loving it.

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mcalpine1986

Bw 176lbs

60mm 2 hand magni block pinch

22kg x 3 

32kg x 2 

42kg x1

52kg x 1

57kg x 1

60kg x 1

62kg x 1

65kg x 1

67kg x 1 

68kg x0

68kg x1*

69kg x0

69kg to lockout but dropped it.

*3kg P.r. had done 65kg 3 weeks previously. 

https://www.instagram.com/p/CIPzw8FgweR/?igshid=ulfpzdiexsir

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mcalpine1986

Bw 176lbs

Right hand

Plate curls

5kg x 4, 3

10kg x 3

15kg x 1, 3, 1 340mm full size plate

Left hand

60mm thick handle hammer curls

12.5kg x 3

16.5kg x 3 

22.5kg x 3, 5+7 sec hold at mid point.

Plate wrist curls Right Full rom

5kg x5

10kg x3

11kg x2, 3 

Behind the back plate wrist curls left

10kg x 3

11kg x 3

12kg x6

https://www.instagram.com/p/CIVBwkfg_ya65Kq35o5XrF7QcjMFefvMJuD5K00/?igshid=1nd2hu2cg9m5y

 

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