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Getting back into grip.


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mcalpine1986

Kbell swings

16kg x 25

20kg x 25

24kg x 25, 25

Med ball pushups

Bw 4x15

Neck harness extension

20kg x 15

30kg x 15

40kg x 15

50kg x 30

Neck harness flexion

25kg band x 25

35kg band x 25

45kg band x 25, 20

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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 79.5KG Med ball slam 12kg 4 x 10 Dips Bw x 8 8 Bw+10kg x 8 Bw+16kg x 8, 6 Bw x 22 Hammer curls 12kg x 6 L+R 15KG 70mm steel bar x 5, 6, 8, 5 L

60mm offset Holle it training. Hardest setting 22.5kg x 3 L+R 32.5kg x 2 L+R 36.5kg x 1 L+R 38.5kg x 1 L+R 42.5kg x 0* R 0 Left but good "air" *pulled pret

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mcalpine1986

Bw 82kg. Extensors and left flexor very sore.

Med ball slam

12kg 4 x 5

60mm magni block pinch 1 hand

12kg x 3 L+R

17kg x 2 L+R

22kg x 2 L+R

25kg x 1 L+R

27.5kg x 1 L+R

30kg x 1 L+R P.R. (previous 29kg 2 month ago)

31kg x 1 L 0 R

32kg x 0, 1. Left. Huge P.R. 3kg gain

IM 75mm blockbuster pinch

25kg x 1 L+R

27kg x 1 L+R  P.R right

28kg x 1 L 0 R. P.R left

28.5kg x 0 L

25kg x 3 R

4 x 5kg plate pinch 100mm wide

3 reps left 1 right. 

 

 

 

 

 

Edited by mcalpine1986
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Weakman

Nice lifting and nice pr! Is there any differencies between the blocks beside the width? Possible to go 2 hand on the magniblock?

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mcalpine1986
2 hours ago, Weakman said:

Nice lifting and nice pr! Is there any differencies between the blocks beside the width? Possible to go 2 hand on the magniblock?

Thanks man, Apppeciate that  

Not much different other than width, i did 60mm first so if i did My bb block fresh i would of got more. Maybe 30kg left.

Yes i pretty much train only 2 handed pn it. Last week i lifted 72kg/159lbs. I prefer 2 handed.

I just ordered a Bss flask as well. 

This was the first time since mid december that ive done 60mm 1 hand pinch so its went up 3kg/6.6lbs purely from 2 hand and im just getting stronger all around in general. Ive still only been doing grip for just over 15 months now. 

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pancho_grip_lift
4 hours ago, mcalpine1986 said:

Bw 82kg. Extensors and left flexor very sore.

Med ball slam

12kg 4 x 5

60mm magni block pinch 1 hand

12kg x 3 L+R

17kg x 2 L+R

22kg x 2 L+R

25kg x 1 L+R

27.5kg x 1 L+R

30kg x 1 L+R P.R. (previous 29kg 2 month ago)

31kg x 1 L 0 R

32kg x 0, 1. Left. Huge P.R. 3kg gain

IM 75mm blockbuster pinch

25kg x 1 L+R

27kg x 1 L+R  P.R right

28kg x 1 L 0 R. P.R left

28.5kg x 0 L

25kg x 3 R

4 x 5kg plate pinch 100mm wide

3 reps left 1 right. 

 

 

 

 

 

Great Pinching strength brother! Prs are coming!!

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mcalpine1986
3 hours ago, pancho_grip_lift said:

Great Pinching strength brother! Prs are coming!!

Thank you man. I rarely train 1 hand pinch so very pleased. 

I knew i was stronger. Hands feeling good lately.

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mcalpine1986

Thumbless bent over row

50kg x 6

65kg x 5

80kg x 5

90kg x 5+10 shrugs after 5th rep

Sledgehammer training. First time trying these. 

Face lever

7lbs x 2, 2 L+R

Easy enough.

Sledgehammer choke/deadlift

7lbs to 18" height with coin on head. 

2 sets of 1 L+R *very difficult

Sledgehammer rear deadlift

7lbs x 1, 1, L+R

Note* It was great fun to try these moves. I might include them all the time.

Edited by mcalpine1986
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Weakman
20 hours ago, mcalpine1986 said:

Thanks man, Apppeciate that  

Not much different other than width, i did 60mm first so if i did My bb block fresh i would of got more. Maybe 30kg left.

Yes i pretty much train only 2 handed pn it. Last week i lifted 72kg/159lbs. I prefer 2 handed.

I just ordered a Bss flask as well. 

This was the first time since mid december that ive done 60mm 1 hand pinch so its went up 3kg/6.6lbs purely from 2 hand and im just getting stronger all around in general. Ive still only been doing grip for just over 15 months now. 

I also considering a flask due to the possibility to train 2 hand pinching. But mostly so save some back health. I've read the opposite; Train 1 hand and you get the 2 hand strength for free. I have not been successful in that way of training though.

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mcalpine1986
2 minutes ago, Weakman said:

I also considering a flask due to the possibility to train 2 hand pinching. But mostly so save some back health. I've read the opposite; Train 1 hand and you get the 2 hand strength for free. I have not been successful in that way of training though.

I think some people will gain more 1 handed, some more 2 handed. 

I want to flask as its well known and used in contests so i can compare to others around the world. 

For 2 handed Bodyweight is the shorter term aim for now. 80-82kg. 

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mcalpine1986

1 hand resistance band press

25kg band x 10 L+R

35kg band x 10 L+R

45kg band x 10, 10, 10, 10 L+R

Dumbbell Flip and catches

5kg x 10 L+R

Both hands

2x 5kg x 15, 18, 19, 23*

*extensors smoked 😀💪

Sledgehammer finger walks

11.8lbs sledge x 1 L+R

11.8lbs to half way L+R*

Hand and forearms very tired of db flips

 

Edited by mcalpine1986
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mcalpine1986

Bw 81kg. Extensors and brachioradialis very sore today.

Med ball slam

12kg 4 x 5

Back against wall strict curl

8kg x 10

18kg x 5

30kg x 4

38kg x 3

42kg x 2

46kg x 1

50kg x 1

54kg x 1

50kg x 4

Plate rotations(pinch grip the top of the plate and rotate hand to hand until it drops)

15kg plate x 30 secs

20kg x 30 secs

20kg x 30

20kg x 40 secs or so

 

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mcalpine1986

Bw 81kg

Kbell swing

20kg x 20

24kg x 20

Med ball slam

12kg 2 x 5

Neck harness extensions

20kg x 15

30kg x 15

40kg x 75, 40

Neck harness flexion

25kg band x 15

35kg band x 50, 40, 26

Sledgehammer finger walks

8lbs x 1 L+R

11.8lbs* x 1 L+R

14lbs* x 1 R left just past half way

16lbs*x to half way L+R

11.8lbs* x 1 L+R

8lbs x 2 L+R

*32" hickory handle

 

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mcalpine1986

Med ball slam

12kg 5x5

60mm magni block pinch. 2 handed

22kg x 5

32kg x 4

42kg x 3

52kg x 2

62kg x 1

66kg x 1

70kg x 1

62kg x 5, 5, 5

60 magni block pinch 1 handed

27kg x 3 L+R

25kg x 8 L 6 R

 

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mcalpine1986
Posted (edited)

Bw 81kg

Med ball slam

12kg 5x5

Dips

Bw 4 x10

Plate hammer curls

5kg x 8 L+R

5kg+ 5kg attached hanging x 4 L+R

IM Twist yo wrist

5kg x 2 up/down

10kg x 2 up/down

12kg x 2 up/ down

 

Tried card tearing.

35 cards

Edited by mcalpine1986
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mcalpine1986
Posted (edited)

Bw 81kg. Very sore forearms and hands today

Med ball slam

12kg 4 x 5

Deadlift

50kg x 3

70kg x 1

90kg x 1

100kg x 1

100kg hold -95 seconds*

*this was to enter into reddits gripstrength and strongman co challenge. Im in 1st place for now.

Im very sore but grip wise was ok, it was Very diffcult on the lower back after a while as you have to lean forward, no resting bar on thighs.

Neck harness flexion

25kg band x 25

35kg band x 60, 50, 50

Edited by mcalpine1986
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mcalpine1986

Back against wall Strict thumbless reverse curl.

8kg x 10

20kg x 3

30kg x 2

38kg x 1

42kg x 1

46kg x 1

52kg x 0

48kg x 1

46kg x 1

44kg x 1

42kg x 1

40kg x 3+10 sec hold at mid point

40kg hold at mid point 10 secs

38kg hold at mid point 12 seconds

30kg x 15, 8+12 sec hold at mid point

Card tearing practice, working on technique

Sledgehammer finger walks

8lbs x 7 up L+R

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mcalpine1986

BW 81KG

Dips

Bw x 12, 12, 12, 20

Band pull aparts(strict slow form)

25kg band x 20

35kg band x 10, 10, 10

Neck harness extensions

20kg x 15

30kg x 15

40kg x 90

35kg x50

Neck harness flexion

25kg band x 20

35kg band x 70, 60, 50

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mcalpine1986

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 x 2

51.5kg x 1

61.5kg x 1

63.5kg x 1

65.5kg x 1

66kg x 0

66kg x 1

67kg x 1

67.5kg x 1

68kg x 1* fully locked out like a DL

69kg x 1* to contest height.

62kg x 5+10 sec hold.

*notes. 

This flask is slick as hell compared to my 60mm pinch block so to be only 3kg behind max and better at 62kg for reps im very pleased.

This being narrower suits my hands.

Im aiming for bodyweight on this

 

 

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mcalpine1986

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

8 x 10

20kg x 3

30kg x 2

36kg x 1

42kg x 1

44kg x 2, 2, 2

40kg x 5

38kg x 3

Camry hand dyno.

R 64.3KG L 62.2KG*

*As i expected im down on my 70.1KG max so being this sore from yesterday and being at the end of my grip workout this is a good result for me. 

 

 

 

 

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mcalpine1986
Posted (edited)

BW 80.5KG

Very sore forearms so just a lighter volume day

Dips

Bw x 15, 15, 15, 17

1 hand flask(first time)

11.5kg x 3 L+R

16.5kg x 2 L+R

21.5kg x 1 L+R

26.5kg x 1 L+R

22KG x 5, 5, 5, 8 L*

22KG x 5, 5, 5, 7 R*

*note, all never touching floor reps, lots of time under tension.

22KG round the body passes.

10 x 360 degree turns

 

Edited by mcalpine1986
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mcalpine1986
Posted (edited)

BW 80.5KG

Kbell swings

16kg x 10 / 10 L / R

20kg x 10 / 10 L / R

24kg  6 sets of 10 / 10 L / R

Band pull aparts(Thumbless to work hypothenar and extensors) strict slow reps

25KG band x 10

35KG band x 12, 12, 12, 12, 15

Neck harness flexion

25KG band x 20

35KG band x 20

45KG band x 20, 20, 20, 20

 

Edited by mcalpine1986
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mcalpine1986
Posted (edited)

Kbell swings

16kg x 10/ 10 L/R

20kg x 10/ 10 L/R

24kg x 10/ 10 L/R

26kg 3 x 10/10 L/R

1 hand Flask pinch

12KG x 3 L+R

22KG x 3 L+R

25kg x 3 L+R

26kg x 3 L+R

27KG x 3, 3 L+R

Holle it up hammer curls*

*weight in fingertips, hardest setting. Slow strict reps

12.5KG x 5 L+R

16.5KG x 5 L 4 R

Thumbless band pull apart*

*very slow and controlled

25KG band x 10

35KG band x 15

Edited by mcalpine1986
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mcalpine1986

BW 80.5KG

Med ball slams

12kg x 10, 10, 10, 10, 10, 10

Dips

Bw x 15, 15, 15, 10, 8, 8

Neck harness flexion*slow controlled reps

25kg band x 20

35kg band x 20

45kg band x 25, 25, 20, 18

Neck harness extention

25kg band x 20

35Kg band x 20

45kg band x 40, 45, 25

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mcalpine1986
Posted (edited)

BW 80.5KG

Kbell swings

16kg x 10/10 L/R

20kg x 10/10 L/R

26kg 4 sets of 10/10 L/R

1 hand Bss Flask

12Kg x 3 L+R

22kg x 2 L+R

25kg x 1 L+R

27kg x 1 L+R

29kg x 1 L+R

30kg x 1 L+R

31.5KG x 1 L 0 R

31.5kg x 1 L x0 R*

*full lift but dropped at top.

32KG x 1 L* contest height

31.5kg x 1 L 0 R

30kg x 1 L+R

Sledgehammer radial deviation

7lb at 20" from end  x 10 L+R

7lb at 19" from end  x 10 L+R

7lb at 18" from end  x 10 L+R

Sledgehammer Ulnar deviation

7lb at 20" from end  x 10 L+R

7lb at 19" from end  x 10 L+R

7lb at 18" from end  x 10 L+R

https://youtube.com/shorts/uxs-J2T2yxY

 

Edited by mcalpine1986
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mcalpine1986

BW 80.3KG *very sore from yesterdays pinch.

Med ball slam

12kg 6 x 10

Plate pinch*my 5kg plates are 1" wide

2x5kg x 3  L+R

3x5kg x 2 L+R

4x5kg x 1 L+R

4x5kg+ 2x1kg weight strapped to the outer plates x 1 Left only

4x5kg+ 2x2kg weight strapped to the outer plates x 1 Left only

4x5KG x 1 L 2 R

https://youtube.com/shorts/0VqzH4RDRL4

Sledgehammer finger walking

16lbs x 1 L+R

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