Getting back into grip.

[mcalpine1986]

Bw 75kg

Axle Deadlifts(all conventional stance)

50kg x 5

60kg x 4

70kg x 3

80kg x 2

90kg x 1

100kg x 1

110kg x 1

120kg x 1

130kg x 0, 0, 0* to knees.

110kg x 6. Rep P.R. 

100kg hold x 27 seconds.

 

 

 

 

[mcalpine1986]

Dips

Bw x 10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5

Bw+40kg x 5, 5, 5

1 arm 50mm thick bar DB curls

15kg x 5 L+R

20kg x 5 L+R

25kg x 2 L+R

20kg x 5, 5 L+R

1 arm 50mm DB decline wrist curl

20kg x 5 L+R

25kg x 5 L+R

30kg x 5 L+R

35kg x 3, 3 R x 1 L

25kg x 8 Left only.

 

 

[mcalpine1986]

Grippers

Coc S x 3, 3 L+R

Coc T x 2, 2 L+R

Left turn 1 x 1, 1 L Coc 1 x 1, 1 R

Choked closes

*1st time trying choking grippers, my sweep strength is good but i stuggle with the final few mm so this will help train that range.

Right hand -all 15mm choke using collar

Coc 2 RGC 102lbs x 3 

GHP 5 RGC 113lbs x 6, 8 

Coc 2 RGC 102lbs x 21

Left hand - all choked to 15mm using collar

Left turn 2 RGC 105lbs x 3, 5, 2

Left turn 1 x 10, 20

Plate pinch *all 70mm wide total

2x10kg x 3, L+R

26.5kg x 2 L+R

25kg x 3, 3 L+R

 

[Alex K]

7 hours ago, mcalpine1986 said:

Grippers

Coc S x 3, 3 L+R

Coc T x 2, 2 L+R

Left turn 1 x 1, 1 L Coc 1 x 1, 1 R

Choked closes

*1st time trying choking grippers, my sweep strength is good but i stuggle with the final few mm so this will help train that range.

Right hand -all 15mm choke using collar

Coc 2 RGC 102lbs x 3 

GHP 5 RGC 113lbs x 6, 8 

Coc 2 RGC 102lbs x 21

Left hand - all choked to 15mm using collar

Left turn 2 RGC 105lbs x 3, 5, 2

Left turn 1 x 10, 20

Plate pinch *all 70mm wide total

2x10kg x 3, L+R

26.5kg x 2 L+R

25kg x 3, 3 L+R

 

Nice closes! Although I really doubt that the knurling has survived this

[mcalpine1986]

55 minutes ago, Alexander Koss said:

Nice closes! Although I really doubt that the knurling has survived this

Thank you. The knurling is just the same. Even it changed it i wouldnt be bothered as all i care about is getting stronger not how my grippers look. 

I was surprised at how much easier it was choked. I stuggle with consistant setting and cant seem to set deep. My sweep is strong but not my final Rom of the close.

Edited August 26, 2021 by mcalpine1986

[Alex K]

4 hours ago, mcalpine1986 said:

Thank you. The knurling is just the same. Even it changed it i wouldnt be bothered as all i care about is getting stronger not how my grippers look. 

I was surprised at how much easier it was choked. I stuggle with consistant setting and cant seem to set deep. My sweep is strong but not my final Rom of the close.

Damn man, I can totally relate. When I first tried sort of “pre-setting” with an oversize washer I was shocked at how much more I had in me in the final stage of the close. However, this brought me to the conclusion that my MMS form needed improvement. After improving my set form for MMS, the difference between MMS and pre-set ended up being very insignificant (probably just due to some amounts of energy being used during the set). Set form is soo important, I can only recommend training it as much as possible  
I guess it’s very individual which setting technique works best for you, so the more you try different approaches the faster you find your optimal setting way  

[mcalpine1986]

11 hours ago, Alexander Koss said:

Damn man, I can totally relate. When I first tried sort of “pre-setting” with an oversize washer I was shocked at how much more I had in me in the final stage of the close. However, this brought me to the conclusion that my MMS form needed improvement. After improving my set form for MMS, the difference between MMS and pre-set ended up being very insignificant (probably just due to some amounts of energy being used during the set). Set form is soo important, I can only recommend training it as much as possible  
I guess it’s very individual which setting technique works best for you, so the more you try different approaches the faster you find your optimal setting way  

Appreciate the input. I shall be continuing to practice the mms setting. Its a technique thing for me. 

Ill be keeping choked work in. Ive only just got back into grippers are ive been pinch and thick bar focused for ages now. I need to get good at grippers as i have 2 coc 3s sitting there that need shut! 

[mcalpine1986]

Bw 76KG.

Axle floor press (from dead stop, no rack just press from bottoms up no momentum)

50kg x 5

60kg x 4

70kg x 3

80kg x 2

90kg x 1, 

100kg x 0

90kg x 1

70kg x 10

Axle deadlift to zercher squat from floor(1st time trying and ive done no squats since before covid march 2020)

50kg x 1

60kg x 1

70kg x 1

80kg x 1

90kg x 1

100kg x 1

110kg x 1

90kg x 5

1 arm 50mm row

25kg x 5 L+R

40kg x 10, 10, L+R

1 arm 50mm thumbless wrist curl

25kg x 20 L +R

Sledgehammer finger walking

8lbs x 1, 1, 1, 1 L+R

 

Edited August 27, 2021 by mcalpine1986

[mcalpine1986]

 Bw 75.5lbs

Golden potato Deadlift(1st time)

*potato and pin weighs 2.2kg. Will just list it as 2kg for ease

17kg x 5 L+R

27kg x 3 L+R

37kg x 2 L+R

47kg x 1 L+R

52kg x 1 R 0 L

57kg x 0, 0, 1 R

47kg x 3 L

52kg x 2 L

57kg x 1 L

60kg x 0, 0, L + R. Bit of air, few inches

 

[mcalpine1986]

Bw 76kg * very sore today 

Dips

Bw x 10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5

Bw+40kg x 5

Bw+45kg x 5

Plate pinching(all 70mm wide)

2x10kg x 3 L+R

23kg x 2 L+R

25.5kg x 1 L+R

27kg x 1 L+R

28.5kg x 1 L+R

2x15kg x 1, 1, 1 L 0 R

26.5kg x 5 L x 4 R

2x15kg hand to hand transfer x 17

 

[Bigfoot Grip]

On 8/31/2021 at 2:22 AM, mcalpine1986 said:

 Bw 75.5lbs

Golden potato Deadlift(1st time)

*potato and pin weighs 2.2kg. Will just list it as 2kg for ease

17kg x 5 L+R

27kg x 3 L+R

37kg x 2 L+R

47kg x 1 L+R

52kg x 1 R 0 L

57kg x 0, 0, 1 R

47kg x 3 L

52kg x 2 L

57kg x 1 L

60kg x 0, 0, L + R. Bit of air, few inches

 

Nice lift! How do you find this device? 

[Bigfoot Grip]

Just now, Bigfoot Grip said:

Nice lift! How do you find this device? 

Sorry should have been more specific, I mean how does it compare or feel vs other grip tools like hub or pinch blocks ect. I know where to get one of these but I realized my question sounds like I might be inquiring about how to buy one lol whoops. 

[mcalpine1986]

1 hour ago, Bigfoot Grip said:

Nice lift! How do you find this device? 

Thanks. Its a fun thing to lift. Very difficult though as its very finger heavy. I managed to make the top 10 list in my weight class(176lbs) you get 2 of themnfor dinnies lifts and pullups but I only have one loading pin. 

[mcalpine1986]

*Forearms amd hands still sore

Dips

Bw x10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5

Bw+40kg x 5

Bw+50kg x 3

Bw+40kg x 6

Grippers

Coc S x 3, 3 L+R

Coc T x 2, 2 L+R

Right hand

Coc 1 x 1, 1

Coc 2 RGC 102lbs x 1, 1

GHP 5 RGC 113lbs x 1 

GHP 5 choked to 25mm x 5

Coc 2.5 choked to 25mm down to 2mm twice

Coc 2 x 3 CCS close

Left hand

Left turn 1 x 1, 1

Left turn 2 RGC 105lbs x 1

LT 2 40mm card set x 6 attempts all down to 1-2mm

Imtug pinch 2 x 50, 30 L+R

 

Edited September 3, 2021 by mcalpine1986

[Bigfoot Grip]

9 hours ago, mcalpine1986 said:

*Forearms amd hands still sore

Dips

Bw x10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5

Bw+40kg x 5

Bw+50kg x 3

Bw+40kg x 6

Grippers

Coc S x 3, 3 L+R

Coc T x 2, 2 L+R

Right hand

Coc 1 x 1, 1

Coc 2 RGC 102lbs x 1, 1

GHP 5 RGC 113lbs x 1 

GHP 5 choked to 25mm x 5

Coc 2.5 choked to 25mm down to 2mm twice

Coc 2 x 3 CCS close

Left hand

Left turn 1 x 1, 1

Left turn 2 RGC 105lbs x 1

LT 2 40mm card set x 6 attempts all down to 1-2mm

Imtug pinch 2 x 50, 30 L+R

 

Great work on the GHP 5! The choked work might have big carryover for you bro. 

[Bigfoot Grip]

9 hours ago, mcalpine1986 said:

Thanks. Its a fun thing to lift. Very difficult though as its very finger heavy. I managed to make the top 10 list in my weight class(176lbs) you get 2 of themnfor dinnies lifts and pullups but I only have one loading pin. 

Great ideas never even thought of the Golden Potato for for dinnies but it makes sense. lol have Lawrence Shahlaei have a go at it. 

[mcalpine1986]

15 hours ago, Bigfoot Grip said:

Great work on the GHP 5! The choked work might have big carryover for you bro. 

Thanks man. I can close my GHP 5 but only 1 rep. The choked closes will help me build end Rom strength. 

My GHP 5 is RGC 113lbs and Ive just ordered a CPW Standard Platinum Gripper RGC 119lbs. That will help me bridge the gap to my coc 2.5 what is RGC 126lb.

Yes id imagine Big Loz doing very well on the golden potato dinnie style lift. He has competed in grip comps at david hornes before in the past. Amazing strongman and grip.

 

 

[Bigfoot Grip]

Nice, I'm jealous of your 119 gripper that is a great rating to bridge the coc 2.5. You should be their in no time the way things are moving for you. Its crazy how fast Matt sells out of the weaker coc 3's haha I can never be quick enough to snag one. 

Yeah Loz is awesome. I grew up watching strong guys from your neck of the woods like Geoff Capes, Graham Hicks, Terry Hollands and Mark Felix. Alot of legends come out of the UK. 

[insane.warrior]

9 minutes ago, Bigfoot Grip said:

Nice, I'm jealous of your 119 gripper that is a great rating to bridge the coc 2.5.

CPW 120 Platinum is available at the moment on the site

[mcalpine1986]

11 hours ago, Bigfoot Grip said:

Nice, I'm jealous of your 119 gripper that is a great rating to bridge the coc 2.5. You should be their in no time the way things are moving for you. Its crazy how fast Matt sells out of the weaker coc 3's haha I can never be quick enough to snag one. 

Yeah Loz is awesome. I grew up watching strong guys from your neck of the woods like Geoff Capes, Graham Hicks, Terry Hollands and Mark Felix. Alot of legends come out of the UK. 

Yes i was quick to snap it up. Certain numbers go fast! I often have a look at CPWs pre rated just to see. Id love a weaker 3. Although i may have one. I have an old double stamped 3 that i had rated at 150lbs but i won a coc3 off Nathan holle in a competition he ran, that could be weaker. They both feel like bricks tp me lol. Nathan couldnt tell a rough rating as all coc3 are easy to him lol.

Good stuff, strongman is my fave sport. I have seen every Wsm and many other comps, i have the 1990s finals on dvd and ive bern to europes strongest man a few years ago. Seeing the strongman up close is crazy, i mean they look big on TV but gigantic in person. Terry i massive and when i seen him he was "only" 350lbs. 

Edited September 5, 2021 by mcalpine1986

[Bigfoot Grip]

11 hours ago, mcalpine1986 said:

Yes i was quick to snap it up. Certain numbers go fast! I often have a look at CPWs pre rated just to see. Id love a weaker 3. Although i may have one. I have an old double stamped 3 that i had rated at 150lbs but i won a coc3 off Nathan holle in a competition he ran, that could be weaker. They both feel like bricks tp me lol. Nathan couldnt tell a rough rating as all coc3 are easy to him lol.

Good stuff, strongman is my fave sport. I have seen every Wsm and many other comps, i have the 1990s finals on dvd and ive bern to europes strongest man a few years ago. Seeing the strongman up close is crazy, i mean they look big on TV but gigantic in person. Terry i massive and when i seen him he was "only" 350lbs. 

Lol so true about the coc 3 brother, I own 1(147rgc) and it feels like a brick. It really gives you the appreciation of how hard it is to get on the CCS cert list....of course unless your Nathan and as you said its easy to him lol. I still watch that one video where he plows through the coc 4, ghp 9, rb 330 and bb grand elite for motivation.  

Yeah Terry looks enormous! I was always a fan of Mikhail Koklyaev to me he is one of the most underrated strongman because he crossed over to multiple strength sports and even beat Konstantinovs in a deadlift competition. 

[Alex K]

That CoC#3 will sure be getting closed in a bit! Your training approach is great in my opinion, very diverse and consistent. I think those chocked closes are the way to go when it comes to getting the strength in the final closing stage up, they helped me a lot with progress. Also the Standard Grippers are great gap-bridges and overall epic grippers, there's also one to go from the 2.5 to the 3, so they got you covered. Keep up the good work, excited to see you smash some heavy grippers!

[mcalpine1986]

14 hours ago, Bigfoot Grip said:

Lol so true about the coc 3 brother, I own 1(147rgc) and it feels like a brick. It really gives you the appreciation of how hard it is to get on the CCS cert list....of course unless your Nathan and as you said its easy to him lol. I still watch that one video where he plows through the coc 4, ghp 9, rb 330 and bb grand elite for motivation.  

Yeah Terry looks enormous! I was always a fan of Mikhail Koklyaev to me he is one of the most underrated strongman because he crossed over to multiple strength sports and even beat Konstantinovs in a deadlift competition. 

Yes he toys with a 3 lol. Ive only ever got one down to a shade under parallel before. Ive only just started training them regular though. Once per week. Beforehand it was once very 6-8 weeks just to test 

Yes misha was a great all rounder. His vids of no hands squats are insane. To me my fave strongman will always be Jouko ahola. Smallest ever man to win wsm and in the mid to late 90s very hard to beat.

[mcalpine1986]

13 hours ago, Alexander Koss said:

That CoC#3 will sure be getting closed in a bit! Your training approach is great in my opinion, very diverse and consistent. I think those chocked closes are the way to go when it comes to getting the strength in the final closing stage up, they helped me a lot with progress. Also the Standard Grippers are great gap-bridges and overall epic grippers, there's also one to go from the 2.5 to the 3, so they got you covered. Keep up the good work, excited to see you smash some heavy grippers!

Thank you for the comments. I will close the coc 3 one day. I now train grippers weekly and im gaining some nice strength. 

I like to train all aspects of grip but Personally i find a bit of specialization is good. So for instance i did a 2 months spell of pinch focused. Then a month of thick bar etc.

Now im more gripper focused i need to cut back on other stuff and im just got to train grip once every 3-4 days. I often do too much. I train on instinct so i just wake up and train what i feel like training. I dont like set routines.

I cant wait for my cpw platinium to arrive

[mcalpine1986]

BW 76Kg

Dips

Bw x 10

Bw+10kg x 5

Bw+20kg x 5

Bw+30kg x 5, 5, 5

IM blockbuster pinch

*previously last trained in feb with 28kg left and 26kg right hand.

15kg x 3 L+R

20kg x 2 L+R

25kg x 1 L+R

27.5kg x 1 L+R

28kg x 1 R nice P.R. 

30kg x 0 R** tore thumb skin so stopped 

30kg x 0* a few inches of air Right

*gutted about the skin tear as i was on track for 30kg+ Left handed.

IM extensor bands

Green x 20 L+R

Yellow x 20 L+R

Red x 50 L+R