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Getting back into grip.


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mcalpine1986

Bw 180lbs

Pushups

Bw 2x10

While balancing on 2 x 5kg 25cm plates(very unstable)

Bw x5 

 

Clap pushups.

Bw x, 8, 9

Fingertip pushups

Bw x10

Band pull apart

25kg band x 10

35kg band x 15, 15, 15

Forward neck harness

15kg band x 20

25kg band x 20

35kg band x 40, 30

 

 

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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 81KG Barrel strength systems The flask 57mm pinch block. First go. 2 handed. Flask and pin weight 1.623kg but rounding down to 1.5kg. 21.5kg x 3, 3,  31.5kg x 2 41.5kg

BW 81KG *very sore forearms so just getting some lighter Brachioradialis work in, as im trying to build them to sickeningly big proportions.  Back against wall Strict Thumbless reverse curls

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mcalpine1986

Grippers (first time in 3 months)

All mms around 35mm set

Coc S x 3 L+R

Coc T x 2 L+R

LEFT

coc LT 1 x 1

Coc LT 2 RGC 105lbs x 1 

Gog 250 RGC , down to 3-5mm 3 attempts.

Right

Coc 1 x 1 

Coc 2 RGC 102lbs x 1

Gog 250 RGC 116lbs x 1

Coc 2.5 RGC 126lbs 3 attempts from 8-5mm ish.

Coc 3 to parallel or so

Edited by mcalpine1986
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mcalpine1986

1 arm Db 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

22kg x 5 L+R

Ez bar curl

17.5kg x 5

27.5kg x 4

37.5kg x 3

47.5kg x 2

57.5kg x 1 

60kg x 4

Thumbless Reverse curls

27.5kg x 5

37.5kg x 5

45kg x 5

40kg x 8

 

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mcalpine1986

60mm homemade wrist wrench

Still very very sore so will do better next time when fresh.

6.5kg x 3 L+R

11.5kg x 1 L+R

16.5kg x 1 L+R

21.5kg x 1 L+R

26.5kg x 1 R L too painful.

28.5kg x 1 R

29.5kg x0 got air

Band pull aparts

25kg band x 15

35kg band 6x25

My last workout for 11 days now. 

Time to rest as i have 2 tendon probelems i need to try and heal. Very sore left extensor tendon and a right forearm splint. 

 

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  • 2 weeks later...
mcalpine1986
Posted (edited)

First day back after 11 days break.

Bw 185lbs

Kbell swings 

16kg x 8

20kg x 8

24kg x 8

60mm thumbless cupped deadlift

22.5kg x 3 L+R

32.5kg x 1 L+R

42.5kg x 1 L+R

52.5kg x 2 R 0 L

3x5kg plate pinch 5 reps left only

 

Edited by mcalpine1986
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pancho_grip_lift
5 hours ago, mcalpine1986 said:

First day back after 11 days break.

Bw 185lbs

Kbell swings 

16kg x 8

20kg x 8

24kg x 8

60mm thumbless cupped deadlift

22.5kg x 3 L+R

32.5kg x 1 L+R

42.5kg x 1 L+R

52.5kg x 2 R 0 L

3x5kg plate pinch 5 reps left only

 

Great to have you back my friend! Let's start 2021 PRS :rock

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mcalpine1986
18 hours ago, pancho_grip_lift said:

Great to have you back my friend! Let's start 2021 PRS :rock

Many thanks my friend. Yes i hope to make lots of gains this year 👍

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mcalpine1986
Posted (edited)

Bw 184lbs

1 arm Dd overhead press

12kg x 3 L+R

16kg x 2 L+R

22kg x 1 L+R

26kg x 1 L+R

28kg x 3 L+R

26kg x 5 L+R

2 handed 50mm wrist wrench(weighs 2kg)

12kg x 3

22kg x 1

32kg x1

42kg x 1

52kg x 1

62kg x 1

67kg x 1

70kg x 1

75kg x 1

77kg x0

2 hand 50mm wrist wrench extensor side

77kg x 1

90kg x 1

100kg x 1

112kg x 1

132kg x 1

Had to stop as no more room on pin or big plates. Very very easy.

Edited by mcalpine1986
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Ricochet
On 1/5/2021 at 7:46 PM, mcalpine1986 said:

Had to stop as no more room on pin or big plates. Very very easy.

Awesome performance. On the Wrist Wrench as you ramp up use a monkey-grip (thumbless) for as long as you can... you'll REALLY feel it in your flexors!

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mcalpine1986
1 hour ago, Ricochet said:

Awesome performance. On the Wrist Wrench as you ramp up use a monkey-grip (thumbless) for as long as you can... you'll REALLY feel it in your flexors!

Thanks man. Ill try that another time. First time trying that and it made my flexors crazy sore. Thumbless will be hard but fun. 

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mcalpine1986

Strict back against wall Thumbless reverse curls

7.5kg 2x5

17.5kg x3

27.5kg x 2

37.5kg x 1

40kg x 1

42kg x 1

44kg x1

46kg x0* just missed at the top.

40kg x 4

 

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mcalpine1986

EZ bar clean and press

20kg x 5

30kg x 3

40kg x 2

50kg x 1

56kg x 1

60kg x1

62kg x1

64kg x1

66kg x1

64kg x1

57.5kg x2

50kg x6

Band pull apart

25kg band x 10

35kg band x 10

45kg band x8

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pancho_grip_lift
2 hours ago, mcalpine1986 said:

EZ bar clean and press

20kg x 5

30kg x 3

40kg x 2

50kg x 1

56kg x 1

60kg x1

62kg x1

64kg x1

66kg x1

64kg x1

57.5kg x2

50kg x6

Band pull apart

25kg band x 10

35kg band x 10

45kg band x8

Great stuff Paul! strong pressing

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mcalpine1986
57 minutes ago, pancho_grip_lift said:

Great stuff Paul! strong pressing

Many thanks my friend. This was the first time ove tried pressing on any kind of bar since march pre lockdown for covid here. Using the EZ bar was very awkward. Especially to clean but good fun. Id expect 70kg soon if i keep them up.

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mcalpine1986
Posted (edited)

IM blockbuster pinch(for armlifting USAs new 25kg/55lbs  hold contest.)

First time since october trying this and 25kg was my max then.

12kg x 3 L+R

17kg x 2 L+R

22kg x 1 L+R

25kg x 5, 5, 4 second holds Right

25Kg x 7, 7, 8 Second holds Left

22kg hold x 13 sec R 20 Sec L

 

Edited by mcalpine1986
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mcalpine1986

Bw 180lbs

Kbell swing

16kg x 10

20kg x 10

24kg x10

Holle it up high pulls(hardest thumb setting)

22.5kg x 5 L+R

32.5kg x 5 L+R

34.5kg x 3 L 3.5 R

36.5kg x 2 L+R

32.5kg hold x 8 secs L 13 secs R

Strict back against wall thumbless reverse curls

20kg x 5 

30kg x 5

37.5kg x 7

30kg x9

 

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mcalpine1986
3 minutes ago, Ricochet said:

Nice lifts there!

Thanks man. Felt good today, the holle it up thumb pressure is immence. Its really made a difference to normal thick bar and ive had great pinch carryover.

Going for a p.r soon. Nathan holle says when you can lift around 60kg on this you can lift the 78kg inch db.

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bruce1337

Yes according to Nathan himself 60kg should on the thumb side should produce the same torque on a standard 78kg Inch dumbbell.

Also according to most guys here a 45kg lift on a wrist wrench also means a lift on the Inch. 

Nice work with the high pulls. Is your plan to to train for single arm cleans?

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mcalpine1986
1 hour ago, bruce1337 said:

Yes according to Nathan himself 60kg should on the thumb side should produce the same torque on a standard 78kg Inch dumbbell.

Also according to most guys here a 45kg lift on a wrist wrench also means a lift on the Inch. 

Nice work with the high pulls. Is your plan to to train for single arm cleans?

Thanks man. Yeah 60kg is the final goal. Im at 40kg atm. Still a long way to go but im still fairly new to all this. 

Cleans would be hard with this being offset but could be fun to try. 

I just wanted to get lots of time under tension, lots of reps in with submaximal weights. It realy does smoke the thumb a lot compared to regular thick bar.

Funny you mention the Wrist wrench. Ive just made a 50mm one. The 60mm one i made with a chrome bar is just too slick and slippy for my liking and for wrist strengthening id prefer a slightly smaller diameter. 45kg is elite and ive heard the same although everyone will be different. 

20210111_141102.jpg

Edited by mcalpine1986
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Ricochet
2 hours ago, mcalpine1986 said:

Funny you mention the Wrist wrench. Ive just made a 50mm one. The 60mm one i made with a chrome bar is just too slick and slippy for my liking and for wrist strengthening id prefer a slightly smaller diameter. 45kg is elite and ive heard the same although everyone will be different. 

20210111_141102.jpg

Wrap the 60mm with athletic tape; that should help tremendously grip wise.

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bruce1337
2 hours ago, mcalpine1986 said:

Thanks man. Yeah 60kg is the final goal. Im at 40kg atm. Still a long way to go but im still fairly new to all this. 

Cleans would be hard with this being offset but could be fun to try. 

I just wanted to get lots of time under tension, lots of reps in with submaximal weights. It realy does smoke the thumb a lot compared to regular thick bar.

Funny you mention the Wrist wrench. Ive just made a 50mm one. The 60mm one i made with a chrome bar is just too slick and slippy for my liking and for wrist strengthening id prefer a slightly smaller diameter. 45kg is elite and ive heard the same although everyone will be different. 

20210111_141102.jpg

I sanded my WW and rubbed a crap ton of chalk over it. Now its fairly grippy.

Nice work on the 50mm, looks mean 💪

Also I don't know if that number refers to a 2" or 2 3/8". 

Edited by bruce1337
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mcalpine1986
1 hour ago, bruce1337 said:

I sanded my WW and rubbed a crap ton of chalk over it. Now its fairly grippy.

Nice work on the 50mm, looks mean 💪

Also I don't know if that number refers to a 2" or 2 3/8". 

My 60mm was chromed bar, no good as you cant sand it so will scrap that. This 50mm is mild steel so itll hold chalk fine. 50mm is 2" 60 is 2 3/8. 

Thank man it looks decent enough i think. Only cost be £6 for the pipe as well. Ill try it out on thursday maybe..need a couple pf days rest after todays session.

Edited by mcalpine1986
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mcalpine1986
1 hour ago, Ricochet said:

Wrap the 60mm with athletic tape; that should help tremendously grip wise.

Not a bad idea tbh. Now why didnt i think of that lol. Thanks man.

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mcalpine1986

50mm wrist wrench (handle and pin weigh 1kg)

11kg x 3 L+R

16kg x 2 L+R

21kg x 2 L+R

26kg x 1 L+R

31kg x 1 L+R

33kg x 1 L+R

35kg x 1 R 0 L

37kg x 1 R

38kg x 1 R * very good full lift pulled high but lost video

40kg x 0, not quite locked out but decent air.

31kg x 5 L

 

Edited by mcalpine1986
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