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Getting back into grip.


mcalpine1986

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11 minutes ago, mcalpine1986 said:

I cant wait for my cpw platinium to arrive

Excited to see your attempt on it! :)

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Bw 75kg.

1 Arm 50mm thick bar curl

15kg x 5 L+R

20kg x 3 L+R

25kg x 1 L+R

27.5kg x 1 L+R      P.R😀

30kg x 0 R

24kg x 3 L+R

1 Arm 50mm thumbless Decline wrist curl

25kg x 15 R x 11+4 rest pause L

 

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BW 76KG

Dips

Bw x 10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5

Bw+40kg x 10 . Rep P.R.

Bw+30kg x 12

Grippers

Right, all set to 25-30mm ish

Coc S x 3, 3

Coc T x 2

Coc 2 RGC 102lbs x 1, 1

GHP 5 RGC 113lbs x 1,0,0,0(1-2mm)

Hand dyno 66.3kg

Left

Coc S, 3, 3

Coc T x 2

Left turn 1 x 1, 1

Left turn 2 x 1, 0, 0

Coc 1.5 x 5

Imtug 4 pinkie and ring x 10, 10

1 arm 50mm thick bar row

25kg x 5 L+R

35kg x 5 L+R

40kg x 5 L+R

42.5kg x 5, 5 L+R

1 arm 50mm Thumbless Decline wrist curl

25kg x 5 L+R

30kg x , 3, 5, 3 L

30kg x 3, 9, 6 R

Imtug pinch

Imtug 2 x 50, 50 L+R

IM extensor bands

Yellow x 20 L+R

Blue x 50 L+R

IM thumbless extensor bands

Blue x 50, 50 L+R

 

 

 

 

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Bw 76kg

Dips

Bw x 10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5

Bw+40kg x 5, 5

60mm Wrist wrench(3rd time trying)

15kg x 3 L+R

20kg x 2 L+R

25kg x 1 L+R

27.5kg x 1 L+R

30kg x 1 L+R

32.5kg x 1 L+R (previous P.R)

35kg x 1 R 0 L* Big P.R right

33.5kg x 1 L. P.R 

*few inches of air left

30kg x 5, 3 R x 3, 3 L

Sledgehammer finger walks

12lbs x 1, 1 L x 1, 3/4 of the way R

 

 

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16.09 Bw 76kg

Dips

Bw 4x10

Grippers

Coc S x 3 L+R TNS

Coc T x 2 L+R TNS

Coc 1 x 1 R TNS

Left turn 1 x 1, 3, 3 L TNS

Coc 1.5 x 1 R TNS

Coc 2 x 0, 0 TNS*down to 2-3mm

Coc 1.5 x 6 TNS

1 arm 50mm hammer curls*

*using a hilt Vbar handle and loading pin. Harder to keep radial deviation than a Db. I stop once my wrist drops.

12.5kg x 5 L+R

17.5kg x 3 L+R

20kg x 3 L x 1 R

17.5kg x 6 L x 3 R

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Bw 76kg

Dips

Bw x 10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5

Bw+45kg x 3, 3

Bw+30kg x 10

60mm magni block pinch

12.5kg x 3, 3 L+R

Plate pinch

2x10kg x 3, L+R

2x10kg mid air transfer(first time trying)

5 sets of 1

Plate pinch

25kg* x 1 L 0 R

*2x10kg with a 5kg sandwiched in the middle. 90mm wide total

IM twist yo wrist

5kg x 3 both ways

 

Edited by mcalpine1986
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Bw 76kg 

Kbell swings

16kg x 15

24kg x 15

Dips bw 4x12

50mm Dumbbell decline wrist curls, thumbless/cupped.(Dan fleming style)

*Note. All Full Rom, extended wrist to fully curled. No starting from parallel like some do.

20kg x 5 L+R

30kg x 3 L+R

35kg x 1 R

37.5kg x 2 R . P.R

40kg x 1 R P.R

30kg x 6, 6 L

*my left wrist can cause pain off an old injury so i stay lighter.

 

Edited by mcalpine1986
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Bw 76.5kg

Dips bw 2x10

Kbell bottoms up press

16kg x 3, 3, 3 L+R

Grippers all set to 25-30mm ish

Coc S x 3 L+R

Coc T x 2 L+R

Coc 1 x 1, 1 R LT 1 x 1, 1 L

Coc 2 x 1 R LT 2 x 1 L

Cpw standard platinum RGC 119lbs

6 attempts down to 4-5mm*

*new gripper and very wide at 3 1/4" or 82mm spread. Cpw told ms that all the platinums are extra wide for some reason

Cox 1.5 x 3, 3, 3, 3 Left

Im twist yo wrist

5kg x 3/3 both directions

10kg x 3 Radial side

5kg x 3 ulnar side

Ive added a pic of how far away iam on my first attempt. Maybe 4-5mm?

Look how wide this is. Even my wide coc 3s at 78mm and 77mm seem narrow now 😂

 

20210921_092455.jpg

20210921_092423.jpg

Edited by mcalpine1986
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Dips

Bw x 10

Bw+10kg x 8

Bw+20kg x 8

Bw+30kg x 8, 8

IM rolling thunder(first time since october last year. Ive only used it a few times as i dont like the feel of it)

20kg x 5 L+R

30kg x 4 L+R

40kg x 3 L+R

50kg x 2 L+R

55kg x 1 L+R

57.5kg x 1 L+R

60kg x 1 L+R

62.5kg x 0 

50kg x 3

Thumbless

60kg x 1, 1 L+R

50kg x 3, 3 L+R

*thumbless feels easier.

 

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On 9/21/2021 at 10:34 AM, mcalpine1986 said:

Bw 76.5kg

Dips bw 2x10

Kbell bottoms up press

16kg x 3, 3, 3 L+R

Grippers all set to 25-30mm ish

Coc S x 3 L+R

Coc T x 2 L+R

Coc 1 x 1, 1 R LT 1 x 1, 1 L

Coc 2 x 1 R LT 2 x 1 L

Cpw standard platinum RGC 119lbs

6 attempts down to 4-5mm*

*new gripper and very wide at 3 1/4" or 82mm spread. Cpw told ms that all the platinums are extra wide for some reason

Cox 1.5 x 3, 3, 3, 3 Left

Im twist yo wrist

5kg x 3/3 both directions

10kg x 3 Radial side

5kg x 3 ulnar side

Ive added a pic of how far away iam on my first attempt. Maybe 4-5mm?

Look how wide this is. Even my wide coc 3s at 78mm and 77mm seem barrow now 😂

 

20210921_092455.jpg

20210921_092423.jpg

Daaaamn that's a wide gripper, amazing. Great attempt on it too! Wide grippers are much harder to set, I find it awesome for training good setting technique. Got to love those Standard Grippers. Waiting for my new Titanium (178) to arrive. 😌 Probably going to give it a shot out of the box just for fun 😛

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15 hours ago, Alexander Koss said:

Daaaamn that's a wide gripper, amazing. Great attempt on it too! Wide grippers are much harder to set, I find it awesome for training good setting technique. Got to love those Standard Grippers. Waiting for my new Titanium (178) to arrive. 😌 Probably going to give it a shot out of the box just for fun 😛

Thanks man. Yes its the widest gripper i own, both my coc 3s are wide at 78mm and 77mm but this one is crazy for only 119lbs. 

Matt at CPW said that all the platimum grippers came out extra wide compared to all the other standards at around the more typical 76mm mark.

Its so much harder to set and setting is my weakness but ill get it soon enough. Im sure you will smash the Titainum. 

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1" Key pinch(1st time since febuary)

12kg x 3 L+R

17kg x 1 L+R

20kg x 1 L+R

22kg x 1 L+R

25kg x 1 L+R

27kg x 1 x 0* good air left

28kg x 1 R P.R.

30kg x 0 R* bit of air.

IM Hub

22kg x 1 L+R

23kg x 1 L+R P.R. 

Sledhammer finger walking

12lbs x 1, 1 L+R

IM Twist Yo wrist

5kg 4 sets of 3/3 ulnar/radial superset*

*crazy pumped hand and forearms after this

 

Edited by mcalpine1986
Forgot to add
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Bw 77kg

BU press

16kg x 3, 3, 3, 3 L+R

60mm magni block pinch

14kg x 3 L+R

19kg x 3 L+R

24kg x 2 L+R

26kg x 2 L+R

28.5kg x 1 L+R

30.5kg x 1 L+R

32kg x 1 L+R

Plate pinch(2.75"/70mm wide)

2x15kg x 1 L+R 

2x15kg+1kg x 1, 1, 1 L

2x15kg x 1, 1 R x 2, 2 L

2x10kg clean and press R only

2x10kg clean x 3 Reps R Only

2x15kg hold left x 13 seconds.

 

 

 

 

 

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Bw 76kg. *hands are forearms very sore.

Dips

Bw x 10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5, 5 5

50mm axle bent over row

40kg x 5

50kg x 4

60kg x 2

70kg x 1

76kg x 15, 17* 

*bodyweight for a crazy instagram challenge i made up to try and row your weight on an axle for your age in reps. I only got half way 🤣(iam 34)

 

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Bw 76kg. *hands still very sore. 

70mm parallel pinch grip deadlift

2x10kg x 3

45kg x 1

50kg x 1

55kg x 1

60kg x 3

70mm parallel pinch row

55kg x 1

50kg x 5

 

 

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Bw 76kg

50MM Vbar Hilt lift(2nd try, last time was 16th August)

17.5kg x 3 L+R

32.5kg x 2 L+R

47.5kg x 2 L+R

57.5kg x 1 L+R

67.5kg x 1 L+R

77.5kg x 1 L+R

80kg x 1 L only.

77.5kg x 1 L

67.5kg x 5 L

87.5kg x 1 R

92.5kg x 1 R new P.R.

95kg x 1 P.R. * i think its high enough in height but not sure. Anyone know the legal contest height? Good enough for training anyway.

97.5kg x 0* bit of air. Maybe 1"

 

Edited by mcalpine1986
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60mm wrist wrench

12.5kg x 3 L+R

17.5kg x 3 L+R

22.5kg x 2 L+R

27.5kg x 1 L+R

30kg x 1 L+R

32.5KG x 1 L+R

35kg x 1, 1 R

35kg x 0, 0, 0, 0 L*all very good air bit not quite full lockout 

32.5kg x 2, 1 R

30kg x 4 L+R

60mm wrist wrench curls*1st time and very difficult, the wrist strain is crazy as it just wants to snap you wrist back.

20kg x 3 L+R

22.5kg x 0 L+R

20kg x 5 R x 3 L

 

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*my foream flexors are the most sore they have ever been from Wrist wrench curls yesterday but i wanted to train grip.

4"/100mm block pinch(1st time in about 8 months, 3nd time ever) last time 22kg both. 

13kg x 3, 3 L+R

18kg x 2 L+R

20.5kg x 1 L+R

23kg x 1 L+R over old P.R. 

24.25kg x 1 L+R P.R

25.5Kg x 1  nice 3.5kg P.R

26kg x 0 but good air. Especially R.

Blob negatives

Half 45kg "50" x 1, 1, 1, 1 L+R

 

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Vbar / Hilt handle

25kg x 5 L+R

45kg x 5 L+R

60kg x 5 L+R

75kg x 5 R   

65kg x 5 L

60kg x 5 L+R

57.5kg x 5 L

 

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Bw 76.5kg

Just bought a new Grip genie Rolling Grip Thingy or RGT. It Cost me a small fortune inc shipping to the UK but was well worth it. Its a beauty, very well made and brutal to lift on. Slick as hell and crazy spin. Love it. I couldnt wait to have a try.

Handle, clip and loading pin weigh 3.5kg. 

14kg x 3 , 3 L+R

24kg x 3 L+R

34kg x 2 L+R

44kg x 1 L+R

46kg x 1 L+R

48kg x 1 L+R

49kg x 1 L+R

50kg x 0, 0, 0 *all good air. 

Thumbless

50kg x 1 R

52kg x 1 R

54kg x 1 R

56kg x 0* good air R

44kg x 3 L

43.5kg x 5 L

 

Edited by mcalpine1986
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Dips

Bw x 10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5

Bw+40kg x5

Bw+30kg x 8, 6

1 arm 50mm thick bar curl

15kg x 10, 10 L+R

Double plate pinch

2x10kg x 3, 3 L+R

Double plate pinch clean and press

2x10kg x 1 L+R

IM extensor bands

Yellow x 50, 50 L+R

Standing Db wrist curls

2x5kg Dbs x 50 reps L+R

Edited by mcalpine1986
Forgot i done it as a finisher
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* hands still sore and not recovered but want to train

Axle rows

50kg x 5

65kg x 4

80kg x 3

90kg x 2

100kg x 1

110kg x 1

100kg x 2

Axle deadlifts

110kg x 1

120kg x 1

Axle rows

90kg x 6

80kg x 8

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BW 77KG

Grip genie RGT rolling handle(2nd session on this)

15kg x 3 L+R

20kg x 3 L+R

25kg x 2 L+R

30kg x 2 L+R

35kg x 1 L+R

40kg x 1 L+R

45kg x 1 L+R

47.5kg x 1 L+R

50kg x 1 R 0 L * new P.R R

51 x 0 R

45kg x 3 R x 1, 1 L

42.5kg x 5 R

35kg x 5, 8 L

 

 

Edited by mcalpine1986
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BW 77KG *very sore from RGT yesterday so just some lighter pinch work. I woke up and Had the urge.

Diy Euro pinch at 66mm wide

22kg x 3, 3

32kg x 2, 2

42kg x 1, 1

52kg x 1

62kg x 1

67kg x 1

62kg x 6 second hold

1 arm plate pinch

2x10kg x 3

2x15kg x 1, 1 L+R

Plate pinch upright row

2x15kg x 3

2x20kg x 3, 3

2x15kg x 6

Edited by mcalpine1986
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Bw 77kg *hands and thumbs pretty sore but not too bad.

Grip genie RGT

15kg x 5 L+R

25kg x 4 L+R

35kg x 3 L+R

40kg x 2 L+R

45kg x 1 L+R

47.5kg x 1 L+R

50kg x 1 L+R

IM rolling thunder*not touched in months. Previous 60kg P.R. L+R

50kg x 1 L+R

57.5kg x 1 L+R 

60kg x 1 L+R *so easy L+R

63kg x 1 new 3kg P.R* easy!

65kg x 0 *good air R

* 3 workouts with the RGT and it has increased my RT numbers by 3kg. Very pleased. The RT feels easy in comparison.

Plate curls

5kg x 5 L+R

10kg x 5 L+R

Edited by mcalpine1986
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