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Getting back into grip.


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mcalpine1986

Bw 172lbs

Dips

Bw 2x6

Bw+16kg x6

Bw+24kg x6

Bw+29kg x6

Bw+24kg x8

Bw+15kg x8

Grippers

Coc S x3 L+R CCS

Coc T x2 L+R CCS

LT1 x1 L #1 x1 R

LT 2 x1 L #2 x1 R

Christracy curls(waiter style kettlebell curls names after a instgram guy i follow. Very difficult)

16kg x3 L+R

20kg x3 L+R

24kg 2x2 L+R

20kg x5 L+R

Neck harness extension

16kg x20

24kg x20

40kg x20

55kg x38, 32, 28

Forward neck bridge

Bw x30 secs

Bw+15kg sandbag on shoulders 60 secs

Bw+20kg sandbag on shoulders 

2x90 seconds

Coc Imtug pinkie and ring fingers

#3 x10 L+R

#4x10 L+R

Imtug pinch

#2 x10 L+R

#3 x40 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

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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

Bw 172lbs

Grippers block setting practice

Coc S 1.75" block set 2x3 L+R

Coc T 1.75" block set 2x3 L+R

Towel pullups(2 thick towels)

Bw x 8, 8, 8, 6

 

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mcalpine1986

Bw 173lbs

Dips

Bw 2x6

Bw +16kg x6

Bw +24kg 3x6 

Grippers

Coc S x3 MMS L+R

Coc T x2 MMS L+R

Coc LT 1 x1 L #1x1 R MMS

Coc LT 2 x1 L #2x1 R MMS

Coc LT 2 x2, 1, 1 L 

New coc 2.5 RGC 126lbs arrived from cannon power works. My hands were fried but had to have go

4 attempts down to about 8-10mm 

 

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mcalpine1986

Bw 172lbs

Dips

Bw x15, 15, 15, 15

Neck harness extensions

16kg x20

20kg x20

40kg 2x100

Neck harness flexion

25kg band doubled 2x60+10 sec hold

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mcalpine1986

Bw 172lbs

Kbell swing(light due to lower back injury)

16kg 4x8/8 L+R

Grippers

Coc S x3 MMS L+R

Coc T x2 MMS L+R

Coc LT 1 x1 L #1x1 R MMS

Coc LT 2 x1 L #2x1 R MMS

Coc LT 2 strap hold 10 seconds L

Coc 2.5 rgc 126lbs. 4 attempts down to about 4-5mm

Gog 250 rgc 116lbs 2 x down to 4mm ish L

Towel hammer curls

16kg x3 L+R

20kg x3 L+R

24kg x 5 R x3 L

24kg x 2 L+R

20kg x 5 left only.

Imtug pinch

#3x5 L+R

#4x 5 reps 1-2mm off close L+R

#3 x20 L+R

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mcalpine1986

14.09.20 bw 172lbs

Kbell bottoms up presses.

16kg x5, 3 L+R

20kg x3 L+R

24kg x 2, 3, 4, 4 ,5 R

24kg x, 2, 1, 1, 2 ,2 L

20kg x6, 3, left only

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mcalpine1986

Bw 172lbs

Dips bw 2x20

Neck harness extension

16kg x20

24kg x20

40kg x20

45kg 2x80

Forward neck bridge

Bw x30 seconds

Bw+25kg sandbad on shoulders

1x60 seconds

1x 40 seconds

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mcalpine1986

Bw 172lbs. Not feeling it today.

Bad session up since 2:30 am.

 

Kbell swings

16kg x5 L+R

20kg x5 L+R

24kg 2x5 L+R

Grippers

Coc S x2 L+R MMS

Coc T x1 L+R MMS

Coc LT 1 x1 L #1x1 R MMS

Coc LT 2 x1 L #2x1 R MMS

Gog 250 RGC 116lbs

Close R 6mm off L

Imtug middle fingers

#4x15 L+R

#5 x8 R 2 L

#4 x6 L

Imtug pinch

#3 x20 L+R

#2 x100

Im bands

Yellow x50 L+R

Green x100 L+R

Everything felt off today. 

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mcalpine1986

This week im starting an expermiment of training left and right side of the body separately. I think it will help focus more on each side, better recovery and keep the Cns fresher with less systematic fatique. 

Bw 174lbs

left side only today

Kbell swings

16kg 2x8

20kg x8

24kg x8

Gripper setting practice

Coc S x3 MMS

Coc T x2 MMS

Left turn 1 4x3 MMS

Kbell bottoms up press

16kg 2x3

20kg x3

24kg 3x3

Plate curl

10lbs* x6

20lbs* 3x6 

*Actually comprised of 300mm square tiles

Neck harness flexion

25kg band doubled x100, 60

 

Edited by mcalpine1986
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mcalpine1986

Bw 174lbs

Right hand side only 

Kbell swings 

16kg 2x8

20kg x8

24kg x8

Gripper setting practice

Coc S x3 MMS

Coc T x2 MMS

Coc 1 x1 MMS

Coc 2 x1 MMS

Coc 1 2x3 20mm block set

Kbell bottoms up press

16kg 2x3

20kg x3

24kg x1

68lb* attempted twice got clean no press

*24kg kbell with 15lb plate stapped on top.

24kg x4, 3

Plate curl

10lbs* x6

20lbs* 3x6 

*Actually comprised of 300mm square tiles

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VirginiaDoug

Hey man! Just thought I’d say hello after my hiatus. Glad to see you’re still at it. How’s the gym situation there? They’re open in the states and it’s my understanding that y’all are even better off. Those neck extensions look brutal! Keep it up!

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mcalpine1986

22/09 bw 174lb

Dips bw 2x10

Neck harness extensions

16kg x20

24kg x20

44kg x15

60kg x 35, 35, 15

 

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mcalpine1986
On 9/22/2020 at 1:32 PM, VirginiaDoug said:

Hey man! Just thought I’d say hello after my hiatus. Glad to see you’re still at it. How’s the gym situation there? They’re open in the states and it’s my understanding that y’all are even better off. Those neck extensions look brutal! Keep it up!

Hey man, how you doing? Yes still plugging away but ive not been back to the gym yet as my gym has changed its opening hours in the mornings so i dont have time to train, also they have banned bringing anything other than a waterbottle in, You have to deep clean everything you touch and they have a silly one way system and have to wear masks walking around so i cant be bothered with all that shit. 

Ive been training at my work. I have a few kettlebells and grip stuff and have been using our forklift truck to do dips and pullups using the forks. Rocky style 🤣

Funny you mention the next work. I forgot to record yesterdays session where i worked upto 2 sets of 35 reps with 60kg. I put the video on instagram if you have it? 

Hows training going? 

Edited by mcalpine1986
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VirginiaDoug
6 hours ago, mcalpine1986 said:

Ive been training at my work. I have a few kettlebells and grip stuff and have been using our forklift truck to do dips and pullups using the forks. Rocky style 🤣

Funny you mention the next work. I forgot to record yesterdays session where i worked upto 2 sets of 35 reps with 60kg. I put the video on instagram if you have it? 

Hows training going? 

Love it! I just started back up about two weeks ago. Quit drinking, being diligent about food quality and added some calories. Trying to be consistent at the moment and keep from outpacing my infrastructure and injuring myself. 
 

What’s your Instagram? I’m @thedougsmall

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mcalpine1986
1 hour ago, VirginiaDoug said:

Love it! I just started back up about two weeks ago. Quit drinking, being diligent about food quality and added some calories. Trying to be consistent at the moment and keep from outpacing my infrastructure and injuring myself. 
 

What’s your Instagram? I’m @thedougsmall

Good stuff man, i hear you. Since march i have drank a bit more but have cut back this past month now.

Im @justyouraveragegripster

 

Ill send i follow request

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mcalpine1986

Bw 173lbs Left side only

Kbell swings

16kg 2x8

20kg x8

24kg x8

Kbell bottoms up press

16kg x3, 3

20kg x3

24kg x1

24kgx3

20kg+5kg db on top x1

Plate curls

15lbs x8

20lbs* x12

*300mm square tiles

Imtug pinkie and ring

#3x 10

#4x10

#3x30

 

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mcalpine1986
15 hours ago, Ricochet said:

Just don't be like Reggie and train only one side!  😁

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😂 haha no just trialing an alternating left right scheme. Right hand today.

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mcalpine1986

Bw 174lbs right hand side

Kbell swings

16kg 2x8

20kg x8

24kg x8

Grippers

Coc S x3 MMS

Coc T x2 MMS

Coc 1 x1 MMS

Coc 2 x1, 5, 6 MMS

Kbell bottoms up press

16kg x3, 3

20kg x3

24kg x2

16kg x8

Plate curls

15lbs x8

20lbs* x12

*300mm square tiles

Imtug pinkie and ring

#3x 10

#4x10

 

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mcalpine1986

Bw 175lbs had a head cold the past few days so just taking it easy.

Kbell swings

16kgs x6, 6 L+R

20kg x6 L+R

24kg x6, 6, 6 L+R

Grippers

Coc S x3 L+R 35mm set

Coc T x2 L+R 35mm set

Coc LT 1 x1 L 35mm set

Coc 1 x1 R 35mm set

Coc LT 2 x1 L 35mm set

Coc 1 x2 R 35mm set

Gog 200 RGC 84lbs 4x5 L+R 35mm set

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mcalpine1986

Bw 174lbs

Kbell swings

16kg 2x8 L+R

20kg x8 L+R

24kg x8 L+R

Kb Bottoms up presses. 

16kg 2x3 L+R

20kg x3 L+R

24kg x1

28kg x0 *24kg+2x2kg plates strapped on top.

24kg x 6, 5 R    x2, 3, L

Plate curls

5kg x6 L+R

10kg*300mm diameter plate x5 L+R

10kg+2kg+2kg db handle x3 L+R

 

 

 

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mcalpine1986

Bw 173lbs

Dips bw 6x10

Plate curls

5kg 2x5 L+R

10kg x 3 L+R

15.25kg* x2 L+R

14kg* x 8 sec hold at mid point L+R

10kg x14 L 12 R

*using a 300mm 10kg plate and microloaded with a db handle to weight.

 

https://www.instagram.com/p/CFys5sDg9LGQsJeX19gOWkNWepjrSz1azCAa0w0/?igshid=pvug7m4m7x8n

Edited by mcalpine1986
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mcalpine1986

Bw 173lbs

Kbell 1 arm swings

16kg x 10, 10 L+R

20kg x10 L+R

24kg x10, 10, 10 L+R

Neck harness extensions

16kg x20 

24kg x20

40kg x100, 80

Forward neck bridge

Bw x30 seconds

Bw+20kg sandbag on shoulders x 2 mins

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