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Getting back into grip.


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mcalpine1986

Over head med ball throws

12kg 4x5

12KG fat gripz Db clean and press x 5 L+R

16kg fat gripz DB clean and press x 3 L+R

22kg fat gripz DB clean and press x 1 L+R

Ive bought a 3" thick steel bar 550mm long weighing 19kg/42lbs to train on for arm work. Its awkward as hell and feels way heavier.

20210126_165708.jpg

19kg 3" steel bar clean and press

2 x5 L+R

19kg 3" steel bar hammer curl

X 2 L 3 R. Very difficult to keep wrist up.

19kg 3" steel bar curls x 6 L+R

19kg 3" steel bar wrist curl x6 L+R

19KG 3" thick standing thumbless wrist curls x 6 L+R

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 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

Kbell swing

16kg x 20

20kg x 20

24kg x 20

Ironmind Hub(4th time ever and first time since oct 21st where i lifted 16kg)

11kg x 3 L+R

13kg x 2 L+R

15kg x 1 L+R

16kg x 1 L+R

18kg x 1 L+R

20kg x 1 L+R

21kg x 1 L+R

22kg x 1 L+R

23kg x 0* nearly full lift left. 

19kg 3" steel bar hub x 3 L+R

Strict thumbless Reverse curls

8kg x 10

20kg, x 22, 20, 15

Band pull apart

35kg band x 25

25kg band x 30

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mcalpine1986

BW 82KG

Fingertip pushups

Bw x 20. 

Med ball side to side into med ball pushups.

Bw x 16/5 reps

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mcalpine1986

Bw 82kg.

60mm 2 hand magni block pinch. 

22kg x 5

32kg x 4

44kg x 3

52kg x 2

62kg x 1

67kg x 1

70kg x 1

70.5kg x 1

71kg x 1

72kg x0* dropped 

72kg x 0* dropped at lockout

65KG x 3+12 sec hold.

Excuse the silly whistle and laughing on the 65kg hold 🤣 i dont know where that came from.

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pancho_grip_lift
4 hours ago, mcalpine1986 said:

Bw 82kg.

60mm 2 hand magni block pinch. 

22kg x 5

32kg x 4

44kg x 3

52kg x 2

62kg x 1

67kg x 1

70kg x 1

70.5kg x 1

71kg x 1

72kg x0* dropped 

72kg x 0* dropped at lockout

65KG x 3+12 sec hold.

Excuse the silly whistle and laughing on the 65kg hold 🤣 i dont know where that came from.

Great pinching my friend! grip is going really well for you :rock

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mcalpine1986
8 minutes ago, pancho_grip_lift said:

Great pinching my friend! grip is going really well for you :rock

Many thanks 👍 Yes im training a bit smarter this 2nd year. Learned a lot my first year and have made a few changes. 

As for 2 hand pinch, this is my 5th workout doing it so im pleased to be where im at. I WILL get bodyweight on this in time. Once ive got 15-20 sessions under my belt i should be a good bit stronger.

Regarding My 71 kg today, If this was on the BSS Flask what is similar although narrower at 57mm id be in 6th place in the world top 10 for my weight class. 

 

Edited by mcalpine1986
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pancho_grip_lift
9 minutes ago, mcalpine1986 said:

Many thanks 👍 Yes im training a bit smarter this 2nd year. Learned a lot my first year and have made a few changes. 

As for 2 hand pinch, this is my 5th workout doing it so im pleased to be where im at. I WILL get bodyweight on this in time. Once ive got 15-20 sessions under my belt i should be a good bit stronger.

Regarding My 71 kg today, If this was on the BSS Flask what is similar although narrower at 57mm id be in 6th place in the world top 10 for my weight class. 

 

Have you seen this year's king kong contest? are you planning to compete?

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mcalpine1986
1 hour ago, pancho_grip_lift said:

Have you seen this year's king kong contest? are you planning to compete?

Ive not seen it no, i dont own a flask though and its $129 plus shipping and taxes to the UK. When i have some spare cash i might buy one as it would be cool to see what i could pinch on it.

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pancho_grip_lift
2 minutes ago, mcalpine1986 said:

Ive not seen it no, i dont own a flask though and its $129 plus shipping and taxes to the UK. When i have some spare cash i might buy one as it would be cool to see what i could pinch on it.

This year's events are: 

-Finnish ball

-Little big horn

-2,25 FBBC Crusher

-FBBC Grab ball

And sure they are expensive. I'd like to compete but I don't own any of the FBBC Items. 

Anyway, I am thinking to buy them, who knows heheh

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mcalpine1986
17 hours ago, pancho_grip_lift said:

This year's events are: 

-Finnish ball

-Little big horn

-2,25 FBBC Crusher

-FBBC Grab ball

And sure they are expensive. I'd like to compete but I don't own any of the FBBC Items. 

Anyway, I am thinking to buy them, who knows heheh

I own none. You should if you have spare cash. Would be fun competing. 

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mcalpine1986

BW 82KG

1 arm Floor press

22kg x 5 L+R

32kg x 4 L+R

36kg x 3 L+R

38kg x 2 L+R

42kg x 1 L+R

44kg x 1 Left only. P.R.

42kg x 1 L+R

36kg x 4 R 5 L

Thumbless bent over row

*lower back tired from yesterday

50kg x 5

60kg x 4

70kg x 3

80kg x 2

90kg x 1

100kg x 3

90kg x 8

80kg x10

Edited by mcalpine1986
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mcalpine1986

Med ball slam

12kg 4x5

Back against wall strict Thumbless reverse curl

8kg x 10

18kg x 4

28kg x 3

38kg x 2

42kg x 1

46kg x 1

50kg, 0, 0

Kbell hammer curl

16kg x 3 L+R

60mm offset holle it up Thumbless hammer curls. (The weight in finger tips, very difficult)

12.5kg x 5 L+R

16.5KG x 3 L+R

22.5KG x 1 L+R

18.5KG x 6 L 5 R

19KG 76mm steel bar thumbless hammer curl.

0 L 1 R

 

 

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mcalpine1986

Overhead med ball throw

12kg 4 x 5

1 arm floor press 

12KG x 5 L+R

22KG x 4 L+R

32kg x 3 L+R

36KG x 2 L+R

32KG x 7, 6, 6, 8 L+R

1 arm band pushdown

15KG band x 10 L+R

25KG band x 10 L+R

35KG band x 10 L+R

45KG band x 5 L+R

35KG band x 10 L 12 R

Neck harness flexion

25KG band x 25

45KG band x 25, 25.

 

 

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mcalpine1986

Hands sore from thursday.

Kbell swings

16kg x 15

20kg x 15

24kg x 15

Ironmind rolling thunder(first time in 4 months)

22kg x 3 L+R

32kg x 2 L+R

42kg x 1 L+R

52kg x 1 L+R

57kg x 1 L+R

60KG x 1 R 0 L

Thumbless RT

60KG x 1 R

62KG X 1 R

64KG x 0. Good air but not locked out.

2 hand IM blockbuster pinch

52KG x 1

55KG x 1 

57KG x 1

60KG x 0. Good air.

Towel chinups(first time doing any chins or pullups in about 6 months)

Bw x 3

Bw+20KG x 3

 

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mcalpine1986

Bw 82KG. Still sore from saturday

Med ball slam

12kg 4x5

2 hand 60mm magni block pinch

25KG x 5

40KG x 5

55KG x 5

62KG x 4

60KG x 5

60KG Hold x 22 seconds

Thumbless bent over row

50KG x 5

70KG x 5

90KG x 5

90KG x 9

3" thick steel bar (550mm long) curls *very difficult

19KG x 7 rep L+R 

3" thick steel bar behind the back wrist curl

19KG x 12 L 10 R

 

 

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mcalpine1986

Bw 82KG

Med ball slam

12kg 4 x 5

1 arm floor press

12kg x 5 L+R 

22kg x 4 L+R

32kg x 3 L+R

36kg x 2 L+R

38kg x 1 L+R

42KG x 1 left only (sore right shoulder)

46kg x 1 left P.R. 

42kg x 3 left. Rep P.R.

1 arm band press 

35kg x 15, 15 Right only

Band pushdowns

35kg band x 21, 21 L   21, 25 R

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mcalpine1986

Med ball slam

12kg 4 x 5

1 arm Db side lateral

5kg x 15, 15 L+R

Neck harness extensions

16kg x 15

24kg x 15

29kg x 15

40kg x 15

50kg x 25

Neck Curls(plate on forehead)

5kg x 15

10kg x 15

15kg x 25

Neck harness flexion

25kg band x 50 

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mcalpine1986

Kbell swings

16kg x 20

20kg x20

24kg x 20

Grippers(first time in 2 months)

Coc S x 3 L+R mms 

Coc T x 2 L+R mms

Coc 1 x 1 R

Left turn 1 x 1 L

coc 1.5 x 1 L+R

Coc 2 RGC 102lbs 45mm block set

X 1, 1, 1, 1 right

Coc left turn 2 set from about 35mm

X 1, 1, 1, 1 Left

60mm thick bar hammer curls

12.5kg x 5 L+R

76mm Thick steel bar hammer curls

X 2, 3, 3, 2 Left 1, 1, 1, 1 R

60mm thick bar hammer curl

22.5kg x 5 L 2 R

16.5Kg x 12 L 10 R

3" steel bar hub hold

13 seconds L+R

 

 

 

 

Edited by mcalpine1986
Forgot i done it as a finisher
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mcalpine1986

Med ball slam

12kg 4x 5

60mm Magni block pinch

22kg x 5

32kg x 4

42kg x 3

52kg x 2

62kg x 1

66kg x 1

70kg x 1

72kg x 1 P.R.

72.5Kg x 0* good air

72.5kg x 0 not quite high enough

68kg x 2

66kg x 3

67kg hold. - 21 seconds

Plate pinch deadlift *1st time trying any (plates 4"/100mm wide)

4 x 5kg plates  x 1 L+R

 

 

 

 

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pancho_grip_lift
7 hours ago, mcalpine1986 said:

Med ball slam

12kg 4x 5

60mm Magni block pinch

22kg x 5

32kg x 4

42kg x 3

52kg x 2

62kg x 1

66kg x 1

70kg x 1

72kg x 1 P.R.

72.5Kg x 0* good air

72.5kg x 0 not quite high enough

68kg x 2

66kg x 3

67kg hold. - 21 seconds

Plate pinch deadlift *1st time trying any (plates 4"/100mm wide)

4 x 5kg plates  x 1 L+R

 

 

 

 

Great session overall! Pinch strength is increasing each week. Dis you stop training plate curls? 

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mcalpine1986
17 hours ago, pancho_grip_lift said:

Great session overall! Pinch strength is increasing each week. Dis you stop training plate curls? 

Thanks mate. Yes ive not done any plate curls for months because i have a forearm splint(like shin splints) in my right arm and on the left an sore extensor tendon that puts a lot of pressure on it. 

I believe it was plate curls that cause it. Its pretty much healed so Ill be back doing them soon but with caution. 

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mcalpine1986

Bw 82kg

Kbell swing

20kg x 20

24kg x 20

Med ball slam 

12kg 2 x5

Arm against wall strict curl*

*this was for a challenge that Arm wrester Rob Vigeant Jr put out. Ive seen lots try so had a go myself. Its very difficult with no momentum.

5kg x 5 L+R

12kg x 4 L+R

16kg x 3 L+R

18kg x 2 L+R

22kg x 1 L+R

24kg x 1 L+R

26kg x 1 L+R

28kg x 1 Right only

24kg x 2 Left only

 

Edited by mcalpine1986
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mcalpine1986

Left only

1 arm floor press

12kg x 5

22kg x 4

32kg x 3

36kg x 2

36kg 5, 5, 5, 5, 5

IM Hub

6kg x 3

11kg x 3

16kg x 2

20kg x 1

21kg x 1

22kg x 1

22.5kg x 0 Good air

18kg x 2

16kg x 2

Hub hold with my 19 kg 3" steel bar

13 seconds

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mcalpine1986

Right only

1 arm floor press (slight shoulder injury)

12kg x 5

22kg x 4

32kg x 5, 4

28kg x 10, 10

1" key pinch(first time since november and 3rd time ever)

5.5kg x 3

10.5kg x 2

15.5kg x 1

20.5kg x 1

22.5kg x 1

25.5kg x 1. 

27.5kg x 1 P.R (previous 25kg)

28.5kg x 0. Good air

Penny key pinch (first time ever)

10.5kg x 1

15.5kg x 1

16.5kg x 0

16.5KG x 1

17.5kg x 0

17.5kg x 1

18kg x 0

 

 

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mcalpine1986

Bw 82kg

Med ball slam

12kg 5x5

Back against wall strict Thumbless Reverse curl

8kg x 10

18kg x 4

28kg x 3

38kg x 2

42kg x 1

46kg x 1

50kg x 1 P.R

52KG x 0 *half way

42KG x 6 huge rep P.R.

40KG x 7 rep P.R.

38KG x 8

 

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