mcalpine1986 Posted March 14, 2022 Author Share Posted March 14, 2022 Bench press 60kg x 3 65kg x 3 70kg x 3 75kg x 3 80kg x 3, 3, 3 2 second paused pench 70kg x 3, 3, 3 Grippers*used liquid chalk for the first time. Never again! Hands felt slick and grippers were sliding back. Right Coc T x 3, 3 Coc 2 x 1 Cox 2.5 4 attempts down 3-5mm GHP 5 x 1, 1 Coc 2 x 5 Left*hand still getting used to non left turn grippers Coc T x 3, 3 Coc 2 x 0, 1, 1, 1 , 1 , 2 , 1 Seated cable row(thumbless grip) 40kg x 8 60kg x 8 80kg x 8 100kg x 8 90kg x 10 Hex dumbells deadlifts 10kg x 3 L+R 12.5kg x 3 L+R 15kg x 0, air both sides(very wide) 12.5kg hold x 30 sec L x 20 R 5 Quote Link to comment Share on other sites More sharing options...
matek Posted March 14, 2022 Share Posted March 14, 2022 (edited) Nice heavy rows! I also have a few bad experiences with store-bought liquid chalk, so I just make my own. The missus is not particularly happy if I get chalk everywhere at home, so I don't really use powder/blocks. Edited March 14, 2022 by matek 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 14, 2022 Author Share Posted March 14, 2022 (edited) 1 hour ago, matek said: Nice heavy rows! I also have a few bad experiences with store-bought liquid chalk, so I just make my own. The missus is not particularly happy if I get chalk everywhere at home, so I don't really use powder/blocks. Thanks . Rows have always been a strong point wether machine or barbells, dumbbells. 100kg is the whole stack at this gym. Yes ill not be using liquid chalk on grippers again. I forgot my chalk box and thought id use liquid but although it dries your hands out to stop them sweating they still felt slick and i couldnt get my palms to coat in chalk properly. Every time i went to set the grippers i could feel them sliding back and i couldnt apply my power properly. This gym chalk is allowed but they dont like mess and prefer you to use liquid. I find it fine for normal moves but never again on grippers. Lession learned Edited March 14, 2022 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 15, 2022 Author Share Posted March 15, 2022 (edited) Bw 82kg Front squat test day. Again its been 2 years. Squat 60kg x 3 75kg x 2 90kg x 1 100kg x 1 Front squat(clean grip) 60kg x 3 70kg x 2 80kg x 1 90kg x 1 80kg x 3, 3 82kg(BW) x 5 70kg x 5 60kg x 5 45° Hyperextensions Bw x 5, 10, 10 Hanging leg raise(straight leg) Bw x 5, 5, 5, 5 Edited March 15, 2022 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted March 16, 2022 Share Posted March 16, 2022 Front squats suck but man they do build strength. I remember some of the Finnish powerlifters used that exercise for carryover to the deadlift. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 16, 2022 Share Posted March 16, 2022 Nice work 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 16, 2022 Author Share Posted March 16, 2022 3 hours ago, Bigfoot Grip said: Front squats suck but man they do build strength. I remember some of the Finnish powerlifters used that exercise for carryover to the deadlift. They sure do. I hate them but i do them as they do build my deadlift leg drive and smoke my abs. Im very sore today. Ive lost a fair bit if strength on these but it will comd back. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 16, 2022 Author Share Posted March 16, 2022 2 hours ago, John Knowlton said: Nice work Thank you. Im living being back in a gym after so long. Ive been sore everywhere for 2 weeks now lol 2 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 16, 2022 Share Posted March 16, 2022 5 hours ago, mcalpine1986 said: Thank you. Im living being back in a gym after so long. Ive been sore everywhere for 2 weeks now lol I know that ache, there aint nothing like it!.... 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 17, 2022 Author Share Posted March 17, 2022 19 hours ago, Blacksmith513 said: I know that ache, there aint nothing like it!.... Lol oh yes its strange as im not used to it. 2 years is a long time tp not train anything. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 17, 2022 Author Share Posted March 17, 2022 Bw 82kg Close Bench press 60kg x 5 65kg x 5 70kg x 5 75kg x 5, 5 70kg x 5 , 5, 5 Overhead rope tri extensions 20kg x 8 35kg x 8 50kg x 8 Straight bar pushdowns 20kg x 10 30kg x 10 40kg x 10 50kg x 10 Plate lateral raises 2.5kg each side x 15 5kg each side x 15, 15 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 18, 2022 Author Share Posted March 18, 2022 (edited) Bw 82.6kg Kbell swing 16kg x 15 28kg x 15 Deadlift(all Double overhand) 60kg x 3, 3 100kg x 2 110kg x 1 120kg x 1 130kg x 1 140kg x 3 130kg x 3 100kg x 3 1 arm 50MM Vertical bar handle hang (hilt) 85kg* x 3, 3, 3 , 3 secs right 85kg* x 2 sec L Bw 82.6 but plus oly shoes, food drink and clothes 85kg. *these were very difficult. Much harder than lifting weight as you twist and move. My grip was shot after these. 50mm Vbar handle lift.(hilt) 22.5kg x 5 L+R 42.5kg x 1 L+R 62.5kg x 1 L+R 72.5kg x 1 L+R 82.kg x 1 R 0 L 85kg x 1 R 72.5kg x 3 L 62.5kg x 3 L Deadhang Pullups(thumbless grip)* *its been 2 years. Bw x 12 Globe grip pullups Bw x 10 Mirafit Swiss bar hammer curls 20kg x 20 30kg x 10 Edited March 18, 2022 by mcalpine1986 6 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 21, 2022 Author Share Posted March 21, 2022 (edited) Squat 60kg x 5 70kg x 4 80kg x 3 90kg x 2 100kg x 1 110kg x 1 120kg x 1 Paused Squat for 3 sec each rep* its been 2 years, forgot how much of a killer they are. 100kg x 3 110kg x 1, 1 100kg x 3 Close grip bench 60kg x 5 70kg x 5 80kg x 5 70kg x 5, 5 Overhead rope tri extensions 20kg x 8 35kg x 8 50kg x 8 55kg x 5 Edited March 21, 2022 by mcalpine1986 Forgot i did them lol 6 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 22, 2022 Author Share Posted March 22, 2022 (edited) Power cleans(its been 2 years) 40kg x 3 , 3 50kg x 2 , 1 60kg x 1 65kg x 1 70kg x 1 75kg x 1 80kg x 1 , 0, 1 , 1 , 1 , 1 Grippers Coc T x 3 , 3 L+R Right hand Coc 2 x 1 RGC 102lbs GHP 5 x 2 , 3* RGC 113lbs and wide. *rep P.R. previously i had only done 1 rep. I used a fairly wide set as well so great progress. Coc 2 x 10 . Rep P.R (previously 8 reps) Left hand Coc 2 x 1, 2 , 2 , 1 , 1* rep P.R left. Pullups Bw x 5 Bw+10kg x 3 Bw+20kg x 1 Bw+30kg x 1 Bw+20kg x 4 *2nd time after 2 years doing any and , 1st time doing any weighted. Ive lost a good bit of strength but itll come back. Hammer curls(not alternate) 10kg each side x 10 15kg each side x 14 Pinch hex DB holds 10kg pair x 5 sec L+R 12.5kg x 17 secs L+R Edited March 22, 2022 by mcalpine1986 6 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 23, 2022 Author Share Posted March 23, 2022 *sore legs and back, especially traps Overhead barbell press* *its been 2 years and ive done no overhead all year apart from once with dumbbells. 20kg x 5, 5 30kg x 3 40kg x 2 45kg x 1 50kg x 1 55kg x 1 57.5kg x 1 60kg x 1 62.5kg x 1 65kg x 0, 0 60kg x 1, 1 55kg x 1 50kg x 3, 3 , 3 Rope Pushdowns 20kg x 10 30kg x 8 40kg x 8 50kg x 10 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 24, 2022 Author Share Posted March 24, 2022 Deadlift day. 3rd session back. Kbell swing 16kg x 15 28kg x 15 Deadlift(all Double overhand) 60kg x 3, 3 100kg x 2 110kg x 1 120kg x 1 130kg x 1 140kg x 1 145kg x 4* *5kg more and an extra rep than last week. Its coming back 140kg x 3+10 sec hold final rep Underhand pulldowns* *using mag grip handles, you can really take your arms out of it and isolate your lats. 30kg x 8 50kg x 8 80kg x 4 100kg x 5 90kg x 6 80kg x 8 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 25, 2022 Author Share Posted March 25, 2022 Bw 83kg Pump day Squat 60kg x 10 70kg x 10 80kg x 10 90kg x 10 Leg press Toe press(slow controlled full plantar flexion contraction) Machine weight? 40kg x 10 60kg x 10 80kg x 10 100kg x 10 Rope pushdowns 20kg x 10 30kg x 10 40kg x 10, 10 1 arm cable curl 10kg x 10 L+R 20kg x 10 L+R 30kg x 10 L+R Overhead rope extensions 30kg x 10 40kg x 10 50kg x 8, 6 Alternate hammer curl 10kg x 10/10 L/R 17.5kg x 10/10 L/R 1 arm Rope hammer curl 20kg x 20 L+R 25kg x 10 L+R Bumper plate pinch 15kg 60mm x 10 sec L+R 20kg 75mm x 10 sec L+R 25kg 100mm x 3 sec L+R 20kg 50mm x 36 sec L+R 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 26, 2022 Author Share Posted March 26, 2022 A couple of years ago i won this COC 3 in Nathan holle's Giveaway competition. Ive just recieved it back from being rated by Gods of grip. It came back at 149lbs RGC. I have another old double stamped coc 3 at 150lbs RGC so its a shame they are so close but at least i know the strength. 5 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted March 26, 2022 Share Posted March 26, 2022 3 hours ago, mcalpine1986 said: A couple of years ago i won this COC 3 in Nathan holle's Giveaway competition. Ive just recieved it back from being rated by Gods of grip. It came back at 149lbs RGC. I have another old double stamped coc 3 at 150lbs RGC so its a shame they are so close but at least i know the strength. If you weren’t so far away to ship I would buy one of those off you. Good 3 to have I think I still don’t know what mine rates at. 2 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted March 27, 2022 Share Posted March 27, 2022 Very cool back story on that gripper. I still listen and read through Nathan's advice just to see if I missed anything definitely a legend of the game 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 28, 2022 Author Share Posted March 28, 2022 (edited) Log clean and press(1st time trying) 35kg x 3, 3 40kg x 2 45kg x 1 60kg x 1* missload, i thought it wss 50kg lol 55kg x 1 60kg x 1 62.5kg x 1 65kg x 1 67.5kg x 0 60kg x 1 Grippers Right hand Coc T x 3, 3 Coc 2 x 1 Coc 2.5 RGC 126lbs - 3 attempts down to about 2-3mm. Closest ive been. Added a screenshot to see. https://youtube.com/shorts/-hay1UT74Mo?feature=share Gog elite 5 Rgc 116lbs x 3, 3 Left hand Coc T x 3, 3 Coc 2 RGC 102lbs x 1 Gog elite 5 down to 2mm Coc 2 x 4 * Nice Rep P.R. previously barely 2 reps. Hex dumbbell face lift 10kg pair x 3 L+R 12.5kg x 3 L+R 15kg x 3, 3 L x 2, 3 R 12.5kg hold x 20 seconds. Edited March 28, 2022 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 28, 2022 Author Share Posted March 28, 2022 (edited) On 3/26/2022 at 1:41 PM, Nuttgens said: If you weren’t so far away to ship I would buy one of those off you. Good 3 to have I think I still don’t know what mine rates at. You should have yours rated for sure. They can differ by upto 20+lbs on the extreme of both ends. Coc 3s run from 137lbs-160lbs RGC Edited March 28, 2022 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 28, 2022 Author Share Posted March 28, 2022 On 3/27/2022 at 3:07 AM, Bigfoot Grip said: Very cool back story on that gripper. I still listen and read through Nathan's advice just to see if I missed anything definitely a legend of the game Yeah nathan really is a legend of grip and knows his stuff. I talk to him on IG fairly often. He makes heavy grippers look so easy. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 29, 2022 Author Share Posted March 29, 2022 (edited) Sore AF from log press, everywhere lol. Squat 60kg x 5 70kg x 4 80kg x 3 90kg x 2 100kg x 1 110kg x 1 120kg x 1 130kg x 1 135kg x 1* 120kg x 5 110kg x 10 *ive been back at a gym for 4 weeks now. I started at 120kg 1st day back so ive gained 15kg back and doing 5 reps with 120kg now. Good progress in 4 weeks. Toe press Sled+40kg x 10 1 leg toe press 40kg x 5 x 8 L 4x8 R Edited March 29, 2022 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 31, 2022 Author Share Posted March 31, 2022 Larsen press(1st time trying) 60kg x 3 65kg x 3 70kg x 2 75kg x 2 80kg x 1 85kg x 1 90kg x 1 95kg x 0 80kg x 3 75kg x 5 Rope pushdowns 20kg x 8, 8 Overhead rope extensions 30kg x 8 50kg x 8 55kg x 6 50kg x 8 Rope pushdowns 20kg x 20 Db Lateral raises 2.5kg x 15/15 L/R 5kg x 10/10 L/R 7.5kg x 10/10, 15/15 L/R Front db raise 7.5kg x 20/20 6 Quote Link to comment Share on other sites More sharing options...
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