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Getting back into grip.


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mcalpine1986

BW 80.5kg

Dips

Bw x 10, 10

Bw+10KG x 10, 10, 10, 8

Neck harness flexion

25kg band x 20

35kg band x 20

45kg band x 25, 25, 25, 20

Neck harness extension

25kg band x 20

35kg band x 20

45kg band x 30, 30, 30, 20

Band pull apart*strict slow reps

25Kg band x 20

35kg band x 15, 15, 20

1 arm rear delt raises

15kg band x 15, 25 L+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 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
Posted (edited)

3 mile walk

Kbell swings

16KG x 10/10 L+R

20KG x 10/10 L+R

24KG x 10/10, 10/10, L+R

Grippers*all set from about 30-35mm. I cant set very deep with heavier grippers.

Coc S x 3 L+R

Coc T x 2 L+R

Coc 1 x 1, 1 R

Left turn 1 x 1, 1 L

Coc 2 RGC 102lbs x 1, 1 R

Left turn 2 RGC 105lbs x 1, 1 L

Gog 250 RGC 116lbs x 1 R 0 L

Coc 2.5 RGC 126lbs 

5 attempts all to about 5-6mm

Left turn 1 x 5, 5 L

Back against wall Strict thumbless reverse curls

20kg x 5

30kg x 3

40kg x 5

34kg x 5

Plate wrist curls

5kg x 8 L+R

10kg (300mm) x 5 R 0 L*too painful(extensor tendon)

Chuck sipes wrist curls*i get no pain with these on the left 😀

19kg 3" thick 550mm long Steel bar ×5, 5, 5, 5 L+R

Sledgehammer radial deviation

18" from end of handle

X 25, 21 L    X 21, 18 R

 

 

Edited by mcalpine1986
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mcalpine1986

3 mile walk

Dips

Bw x 25, 22, 20, 18

Flask left hand/ 60mm magni block right

12kg/12kg x 3

17kg/17kg x 2

22kg/22kg x 1

25kg/25kg x 1

25kg/25kg hold. 26 secs L/10 sec R

Neck harness flexion

25kg band x 20

35kg band x 75

 

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mcalpine1986
Posted (edited)

BW 80KG

Hammer curls with the 60mm holle it up handle/weight in fingertips

(Strict slow reps with the emphasis on radial deviation, if my wrist drops i stop the set)

12.5KG x 5

16.5KG x 5 L 5 L

16.5KG x 5 L 4 R

14.5KG x 8 L+R

14.5KG x 7 L 6 R

Chuck sipes wrist curls

19KG 3" thick steel bar, 550mm long.

X 8, 10, 10, 7 L

X 7 , 10, 7, 6 R

https://youtube.com/shorts/i49d5d7aYbA

 

 

Edited by mcalpine1986
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mcalpine1986
Posted (edited)
22 hours ago, mcalpine1986 said:

 

 

 

 

Edited by mcalpine1986
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mcalpine1986

BW 80KG

50mm wrist wrench wrist curls

25kg band x 10 L+R

35kg band x 10, 10 L+R

45kg band x 10 L+R

35kg band x 14, 12 L+R

50mm wrist wrench 1 arm row

35kg band x 15 L+R

45kg band x 10 L+R

Neck harness extensions

25kg band x 20

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mcalpine1986

BW 80.2KG

Kbell swings

16kg x 10/10 L+R

20kg x 10/10 L+R

24kg x, 10/10 10/10 L+R

1 hand flask pinch

12KG x 3 L+R

22KG x 3 L+R

25KG x 2 L+R

27KG x 2 L+R

28.5KG x 1 L+R

30KG x 1 L+R

28.5KG x 2 L+R

27KG hold 15 sec L 10 R

28KG hold 10 Sec L 8 R

30KG hold 5 sec L 2 R

https://youtube.com/shorts/OfmmU1ktF0s

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mcalpine1986

BW 80.3KG

Med ball slam

12kg x 10, 10, 10, 20

Dips

Bw x 8, 8

Bw +10Kg x 10, 10, 10

Bw x 11

Right hand

3" thick steel bar curls

19KG x 10, 9

 

Left hand

3" Thick steel bar hammer curls

19KG x 15 sets of 1 rep

Neck harness flexion

25kg band x 20

35kg band x 20

45kg band x 50, 50

Neck harness extension

25kg band x 20

35kg band x 20

45kg band x 45, 40

 

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mcalpine1986
Posted (edited)

Still a bit sore from last week so taking it easy  

1 hand flask pinch

12kg x 3 L+R

22kg x 2 L+R

25kg x 1 L+R

27kg x 1 L+R

28.5kg x 1 L+R

30kg x 1 L+R

31.5kg x 1 L+R

30kg 6 sets of 1 L+R * speed reps

30kg hold x 5  secs L 3 R secs

30kg hold x 8 secs L 5 R secs

https://youtube.com/shorts/6mKtv30o6p4

Edited by mcalpine1986
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mcalpine1986
Posted (edited)

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

 15KG 70mm steel bar x 5, 6, 5, 5 R

Thumbless hammer curls*

*a very difficult move with this bar being so long and wide.

15kg 70mm steel bar x 3 R 0 L

https://youtube.com/shorts/mxsO-T1CF2s

Just bought this new 70mm thick, 500mm long steel bar for arm work. It weighs a shade over 15KG.

Neck harness flexion

25KG Band x 20

35kg band x 20

45kg band x 60, 50

Neck harness extension

25KG Band x 20

35kg band x 20

45kg band x 50, 40

 

 

 

20210329_164437.jpg

20210330_094811.jpg

Edited by mcalpine1986
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mcalpine1986

Kbell swings

16kg x 10/10 L/R

20kg x 10/10 L/R

24kg 6 sets of 10/10 L/R

1 arm band rows with 50mm wrist wrench

25kg band x 15 L+R

35kg band x 15 L+R

45kg band x 10, 10, 10, 10, 10, 8 L+R

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mcalpine1986

Med ball slam

12kg 4x10

Dips

Bw x 22, 18, 14, 16

Thumless chuck sipes wrist curl

15Kg 70mm steel bar x 10, 10 L+R

19kg 76mm steel bar x 10, 10 L+R

Standing wrist curls

19kg 76mm steel bar x 10 L+R

15kg 70mm steel bar x 20 L+R

50mm wrist wrench wrist curls

25kg band x 10 L+R

35kg band x 10, 10, 10, 8 L+R

50mm wrist wrench thumbless wrist curls

35kg band x 10, 10 8, 15 L+R

Neck harness flexion

25kg band x 20

35kg band x 100

Neck harness extension

25kg band x 20

35kg band x 100

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mcalpine1986
Posted (edited)

Kbell swing

16kg x 10/10 L/R

20kg x 10/10 L/R

24kg 2 x 10/10 L/R

First time thick bar deads since jan 22nd

60mm holle it up handle hardest setting

22.5kg x 3 L+R

26.5kg x 2 L+R

32.5kg x 1 L+R

36.5kg x 1 L+R

42.5kg x 1 L+R

60mm Holle it up at 6pm 2nd hardest setting

52.5kg x 1 L+R

54.5kg x 1 L 0 but good air R

56.5kg x 0 L good air, 8 inches or so

52.5kg x 3 x 2 R

Neck harness extension

25kg band x 20

35kg band x 20

45kg band x 50, 50, 30

https://youtube.com/shorts/wmHMXDtOGW8?feature=share

Edited by mcalpine1986
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mcalpine1986

Kbell swings

16kg x 10/10 L/R

20kg x 10/10 L/R

24kg 2 x 10/10 L/R

Thumbless thick hammer curls(Very difficult to handle the thicker bars)

8.5kg 60mm db handle x 5 L+R

12.5kg 60mm db handle x 5 L+R

15kg 60mm db handle x 5 L+R

15kg 70mm steel bar x 1, 3, 5, 2 L*

15kg 70mm steel bar x 3 R

19KG 76mm steel bar x 1, 2, 2, 1 R

15kg 60mm db handle x 10+10 sec hold L+R

15kg 70mm steel bar mid way hold

11 sec R 12 Sec L

*huge rep P.R as i couldnt do any at all left the first time trying last week

https://youtube.com/shorts/bUGmLW8LKSY?feature=share

 

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mcalpine1986

*forearms very sore today.

Kbell swings

16kg x 15/15 L/R

20kg x 15/15 L/R

24kg x 15/15 L/R

50mm wrist wrench wrist cupped rows

25kg band x 25, 25, 25 L+R

Same with thumb wrapped around

25kg band x 25 L+R

Neck harness extension

25kg band x 20

35kg band x 20

45kg band x 50, 50, 35, 35

 

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mcalpine1986

BW 79.5KG

Kbell swings

16kg x 10/10 L/R

16kg x 10/10 L/R

24kg 4x 10/10 L/R

Dips

Bw x 15, 15, 15, 15, 15, 25

Neck harness flexion

25kg band x 20

35kg band x 20

45kg band x 60, 47, 40, 30

Db laterals(constant tension)

2x5kg x 40

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mcalpine1986

11/04/21

BW 79.1KG

Went to grip club hosted by world record holder Sam parker

Warmed with with various grippers

60mm rolling handle*

32kg x 3 L+R

37kg x 2 L+R

42kg x 1 L+R

53kg strength shop inch dumbbell

Lifted it level L+R first try

2nd try level right hand and left with tilt

78ch inch replica attempt.

No lift, moved it but no air.

Gods of grip 3" block

18kg x 2 L+R

22.5kg x 1 L+R

25.5kg x L+R

28kg x 0 

22.5kg x 1 L+R

2x20kg plates 2 hand pinch finisher

40 reps+20 sec or so hold

40lb blob(hands were fried by now)

Lift left. No lift Right.

 

https://youtube.com/shorts/v8pEXXKPoUw?feature=share

Edited by mcalpine1986
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mcalpine1986

Bw 79kg

Very sore today after grip club yesterday so just a quick light sesh.

Kbell swings

16kg x 10/10 L/R

20kg x 10/10 L/R

24kg 2 x 10/10 L/R

50mm wrist wrench wrist curl rows

15kg band x50 thumb wrapped L+R

15kg band x50 thumbless L+R

Neck harness extension

25kg band x 20

35kg band x 20

45kg band x 50, 50, 38, 40

 

 

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mcalpine1986

BW 79KG very sore forearms today

Kbell swings

16kg x 10/10 L/R

20kg x 10/10 L/R

24kg 2 x 10/10 L/R

60mm Holle it up handle db deadlifts at "6pm"

25kg x 3 L+R

35kg x 2 L+R

45KG x 1 L+R

60mm Holle it up hardest setting

45kg x 0, 0, 0* getting Air what is great progress

60mm holle it up at "6pm"

45kg x 18 L   11+5 sec hold R

 

 

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