mcalpine1986 Posted April 1, 2022 Author Share Posted April 1, 2022 (edited) Bw 82.3kg in my birthday suit. 85kg ish food, clothes, belt and shoes. 50mm Thick bar chinups* Bw x 5, 5 Bw+10kg x 2 Bw+20kg x 1 Bw+30kg x 1, 1 Bw+20kg x 4 Bw+10kg x 7 *1st time trying 50mm thick bar chinups. Also the 1st chinups ive done in 2 years although i have done pullups twice now in the past month. monkey grip deadlifts *1st time 60kg x 3, 3 100kg x 1 110kg x 1 120kg x 1 130kg x 1 140kg x 1 100kg x 5 Nautilus Hip thrust machine Machine x 8 +30kg x 8 +40kg x 8 +50kg x 8 Seated cable row* narrow mag grip attachment, thumbless grip 50kg x 10 70kg x 10 80kg x 10, 10 Back Against wall strict hammer curl 10kg x 10/10 L/R 12.5kg x 10/10 L/R 15kg x 5/5 L/R 12.5kg x 8/8 L/R Edited April 1, 2022 by mcalpine1986 Clarity 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 5, 2022 Author Share Posted April 5, 2022 (edited) Bw 81.6kg *im having a lighter deload week. Incline DB press 15kg x 8 L+R 20kg x 8 L+R 25kg x 8, 8, 8 L+R Grippers. All TNS closes Coc T x 3, 3 L+R Coc 1.5 x 1 R - 12 sets of 1 L Coc 2 RGC 102lbs - 12 sets of 1 R *last time i tried any TNS was about a year ago and i wasnt even close with the coc 2 Right or 1.5 left handed. Now its quite easy. Edited April 5, 2022 by mcalpine1986 7 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 7, 2022 Author Share Posted April 7, 2022 (edited) Yesterday *still light deload week Squat 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 5 45° Incline rope pullover* *one of the best Lat isolation exercises you can do. 40kg x 10 60kg x 10 80kg x 10 100kg* x 10, 10 *full stack so every rep slow and controllled. 1 leg toe press on leg press machine Sled x 10 L+R 30kg x 10, 10 L+R 20kg x 15, 15 L+R Today 07.04.22 Bw 81.5kg Larsen bench press 60kg x 5 65kg x 5 70kg x 5, 5, 5, 5, 5 60kg x 12 Overhead rope extensions 20kg x 15 30kg x 15 45kg x 7 35kg x 15 Edited April 7, 2022 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 8, 2022 Author Share Posted April 8, 2022 Bw 82kg. Last day of deload week. Kbell swing 16kg x 15 28kg x 15 Monkey grip/thumbless deadlifts 60kg x 3 , 3 100kg x 2 110kg x 1 120kg x 1 130kg x 1 140kg x 1 150kg x 1 , 1 140kg x 1+4 sec hold. 50mm thick bar Thumbless Pullups Bw x 13, 6 , 5 50mm thick bar pullup mid way hold Bw x 20 seconds Hex DB holds 10kg x 5 sec L+R 12.5kg x 10 sec L+R 10kg x 30 sec L+R 1 arm cable curl 20kg x 20 L+R 6 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 11, 2022 Author Share Posted April 11, 2022 Bw 82kg Close grip Larsen press 60kg x 5 65kg x 4 70kg x 3 75kg x 2 80kg x 1 85kg x 1 90kg x 1 95kg x 1 Bench press 100kg x 1 Seated swiss bar overhead press 40kg x 5 50kg x 5, 8, 7 PJR pullover 20kg x 8 30kg x 8 32.5kg x 8 30kg x 10 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 12, 2022 Author Share Posted April 12, 2022 (edited) Bw 82kg *forearms very sore from bench and swiss bar pressing yesterday. In hindsight i should not have trained grippers today. Squat 60kg x 5 75kg x 4 90kg x 3 100kg x 2 110kg x 1 120kg x 1 110kg x 5, 5 Grippers* i forgot to use my donut to warm up Coc T x 3 , 3 Coc 2 x 1 L+R Right cpw standard platinum RGC 119lbs(82mm wide, a nightmare to set) 2 attempts dowm to 5mm. Im closer to my coc 2.5 RGC 126lbs as that is no where near as wide. Left coc 2 x 1 , 1 COC 2 x 1 , 1 Awful session. Should have rested Everything felt heavy today. Nautlilus Glute drive machine* *since.coming back tp the gym ive got a glute weakness i need to fix Machine weight? +30kg x 8 +20kg x 15, 15, 15 Edited April 12, 2022 by mcalpine1986 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 14, 2022 Author Share Posted April 14, 2022 Bw 81.2kg Larsen press 60kg x 5 65kg x 5 70kg x 5 75kg x 5 77.5kg x 5 70kg x 8 Seated overhead press 40kg x 5 50kg x 5, 5, 5, 5 45kg x7 40kg x 10, 10 Overhead rope tri extensions 20kg x 15 25kg x 15 35kg x 15, 10 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 15, 2022 Author Share Posted April 15, 2022 Bw 81.7kg Deadlift 60kg x 3 , 3 50mm axle deadlift*first time since january and this is on a strength shop competition axle that is solid steel and weighs a hefty 36kg empty. 80kg x 2 90kg x 1 100kg x 1 120kg x 1 130kg x 0 * to knees 120kg x 3 *very pleased with this as ive done very little thick bar since i joined this gym 6 weeks ago 50mm thick bar deadhang pullups, thumbless grip Bw x 8 , 8 , 7 , Alternating Hammer curls 10kg x 30, 30, 30 Face pulls 20kg x 20 30kg x 20 40kg x 20 50kg x 12 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 19, 2022 Author Share Posted April 19, 2022 (edited) Overhead Swiss bar press 20x10 30kg x 5 35kg x 4 40kg x 3 45kg x 2 50kg x 1 55kg x 1 60kg x 1 55kg x 2 50kg x 3 45kg x 5 40kg x 8 Grippers Coc T x 3, 3 L+R Coc 2 x 1 R x 1, 3 , 3 , 3 ,2, 3 L Right hand GHP 5 RGC 113lbs x 3 , 4* , 3 *rep P.R. Coc 2 RGC 102lbs thumbless close* X 1, 1, 1, 1, *for the Instagram Thumbless gripper close challenge. Have a try with a gripper at your level. its harder than it looks! Edited April 19, 2022 by mcalpine1986 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 20, 2022 Author Share Posted April 20, 2022 (edited) Just a little update on my ever increasing gripper collection. Ive just had delivered 2 GHP 6s from Cannon power works In minnesota USA. One RGC rated 125lbs and one 132lbs. Im lucky to get these, a big thanks to Matt cannon for all the help in acquiring these. They came in 6 days as well, very good prompt customer service and good service from UPS, especially considering its been Easter weekend what are bank Holidays here. Both spot on 3"/76mm spread just like my GHP 5! Edited April 20, 2022 by mcalpine1986 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 22, 2022 Author Share Posted April 22, 2022 (edited) Bw 81.5kg *hands still a bit sore so just lighter grip work today. Close Grip Larsen press 60kg x 5 67.5kg x 5 75kg x 5 80kg x 5 rep P.R 75kg x 5 70kg x 5 Grippers Coc T x 3 , 3 L+R Coc 1 x 1, 1 L Coc 2 x 1, 1 R GHP 5 x 1, 1, 1 Coc 1 x 3 L 50mm thick bar pullups(thumbless) Bw x 5 Bw+15kg x 5 Bw+10kg x 5, 5, 4 PJR pullovers 20kg x 10 25kg x 15 27.5kg x 9 25kg x 7 Alternate hammer curl 10kgs x 10/10 15kgs x 15/15 17.5kgs x 10/10 12.5kgs x 15/15 Face pulls 30kg x 20 40kg x 20, 20+hold last rep. Edited April 22, 2022 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 23, 2022 Author Share Posted April 23, 2022 Todays grip workout was 45 minutes of hand filing a gripper. My right hand especially is smoked off gripping the file. Its not easy. I have 2 Gods of grip elite 5s and decided to file one down for beyond the range training. It was RGC 117lbs before the filing and ive took 4mm off one of the handles. They are 20mm normally and the filed side is now 16mm. I have no idea what the rating will be now but it will be good for getting stronger in the final few mm range. Id guess at least 120lbs RGC. Ive got the finish nice and smooth and kept the bevelled end as much as i could. 2 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted April 23, 2022 Share Posted April 23, 2022 11 minutes ago, mcalpine1986 said: Todays grip workout was 45 minutes of hand filing a gripper. My right hand especially is smoked off gripping the file. Its not easy. I have 2 Gods of grip elite 5s and decided to file one down for beyond the range training. It was RGC 117lbs before the filing and ive took 4mm off one of the handles. They are 20mm normally and the filed side is now 16mm. I have no idea what the rating will be now but it will be good for getting stronger in the final few mm range. Id guess at least 120lbs RGC. Ive got the finish nice and smooth and kept the bevelled end as much as i could. Now it's time to start SQUEEZING. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted April 23, 2022 Share Posted April 23, 2022 10 minutes ago, mcalpine1986 said: Todays grip workout was 45 minutes of hand filing a gripper. My right hand especially is smoked off gripping the file. Its not easy. I have 2 Gods of grip elite 5s and decided to file one down for beyond the range training. It was RGC 117lbs before the filing and ive took 4mm off one of the handles. They are 20mm normally and the filed side is now 16mm. I have no idea what the rating will be now but it will be good for getting stronger in the final few mm range. Id guess at least 120lbs RGC. Ive got the finish nice and smooth and kept the bevelled end as much as i could. Hand filing it must have been a great workout , nice job! Besides the obvious beyond the range work, I found that it also forces me to set the gripper properly, otherwise I will be a really bad position mechanically and just can't close the filed part. If there are two grippers of the same rating, one of them is filed and the other is normal, the filed one is way harder for me. The sweep is easier on it, but the final part is super unforgiving. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 23, 2022 Author Share Posted April 23, 2022 2 minutes ago, DevilErik said: Now it's time to start SQUEEZING. Oh yes haha. This filed gripper will help me greatly. With grippers i have a strong sweep but a weaker final crush. I need strength in that range so training with this will help me there. My hands are sore as hell from yesterdays workout and all the filing so i need a couple of days to recover first but when fresh ill give this a crack. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 23, 2022 Author Share Posted April 23, 2022 4 minutes ago, matek said: Hand filing it must have been a great workout , nice job! Besides the obvious beyond the range work, I found that it also forces me to set the gripper properly, otherwise I will be a really bad position mechanically and just can't close the filed part. If there are two grippers of the same rating, one of them is filed and the other is normal, the filed one is way harder for me. The sweep is easier on it, but the final part is super unforgiving. Yes it really was, i was sweating My hands are sore from yesterdays Thick bar weighed pullups so that did not help. Worth doing though. Thanks for the advice, ive never tried a filed gripper before. Id never file any of my COCs or GHPs but since i ended up with 2 of these GOG elite 5s i dont mind with this. I have a stronger sweep strength but weaker finish so this should be right what the doctor ordered for me. Before i filed it i could do 4 reps with this so it will be interesting to see what i can do now, or even if i can close it at all at first. I dont know much about how much of an increase in RGC rating it would be. Hopefully someone with mote knowledge on filing grippers might chime in. 1 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted April 23, 2022 Share Posted April 23, 2022 (edited) 8 minutes ago, mcalpine1986 said: Oh yes haha. This filed gripper will help me greatly. With grippers i have a strong sweep but a weaker final crush. I need strength in that range so training with this will help me there. My hands are sore as hell from yesterdays workout and all the filing so i need a couple of days to recover first but when fresh ill give this a crack. It sure looks like an awesome training tool! I have the same thing what I learnt is to keep fighting the gripper and push through I don't give up I only stop when I am 100% sure I won't be able to close it. I have fought grippers for a good 5 seconds sometimes and still ended up closing them. I am sure you will destroy it man! Edited April 23, 2022 by DevilErik 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 23, 2022 Author Share Posted April 23, 2022 36 minutes ago, DevilErik said: It sure looks like an awesome training tool! I have the same thing what I learnt is to keep fighting the gripper and push through I don't give up I only stop when I am 100% sure I won't be able to close it. I have fought grippers for a good 5 seconds sometimes and still ended up closing them. I am sure you will destroy it man! Thanks and yes it still looks pretty good. Thanks for the encouragement, i look forward to giving this a go and also my new 125 GHP 6. I must rest first though, that is is the hard part! I obsess over grippers, im always thinking about my next workout and i even dream about them 1 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted April 23, 2022 Share Posted April 23, 2022 54 minutes ago, mcalpine1986 said: Thanks and yes it still looks pretty good. Thanks for the encouragement, i look forward to giving this a go and also my new 125 GHP 6. I must rest first though, that is is the hard part! I obsess over grippers, im always thinking about my next workout and i even dream about them Haha I completely understand where you are coming from! I guess we are brothers in gripper OCD Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 23, 2022 Author Share Posted April 23, 2022 3 minutes ago, DevilErik said: Haha I completely understand where you are coming from! I guess we are brothers in gripper OCD Glad im not the only one 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 25, 2022 Author Share Posted April 25, 2022 (edited) Bw 82.1kg *hands still a bit sore Swiss bar overhead press 20kg x 5, 5 30kg x 5 40kg x 5 50kg x 5, 5 45kg x 5 40kg x 10 Grippers Coc T x 3, 3 Coc 1 x 1 L+R Coc 1 x 6, 6, 8 Left only Right hand Coc 2 x 1 Filed 4mm Gog Elite 5* x 1, 1 *117lbs RGC before filing, must be 120lbs maybe now, much tougher GHP 6 RGC 125lbs x 0* to about 5mm. Didnt set it right and should of tried before the elite 5. Lovely gripper but tough. Stiff leg Deadlifts 60kg x 3 80kg x 3 100kg x 3, 3, 3, 3 Db curls 10kg x 10 15kg x 10, 10, 8 Edited April 25, 2022 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 27, 2022 Author Share Posted April 27, 2022 (edited) Bw 80.5kg 50mm thick bar pullup(thumbless) Bw x 8, 8, 8, 6 Chaos pushups(its been years, very difficult due to the unstability) Bw x 5, 5, 5, 11 Light Grippers Coc T x 10, 10, 10, 10 L Coc 1 x 10, 10, 10, 10 R Im extensor bands Green x 10 L+R Yellow x 10 L+R Red x 10 L+R Tbumbless extensor bands Red x 25 L+R Im bands for thumb pump Red x 25, 50 Edited April 27, 2022 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 28, 2022 Author Share Posted April 28, 2022 Bw 81kg. *i have a glute/hip issue that im trying to address so im just keeping legs light until fixed Kbell swing 16kg x 15 28kg x 15 Squat 60kg x 5 70kg x 5 80kg x 5 90kg x 5 100kg x 5 Leg extension 21kg x 10 35kg x 10 42kg x 10 52kg x 10 56kg x 10 Leg curl 21kg x 10 35kg x 10 42kg x 10, 10, 10 1 leg toe press*slow controlled 2 sec up/2 sec slow neg working peak contraction Sled x 10 L+R +20kg x 10, 10, 10 L+R 1 leg seated calve raise*slow and controlled, 2/2 sec raise/negative 10kg x 10, 10 L+R 20kg x 10 L+R 30kg x 10, 20 L+R 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 29, 2022 Author Share Posted April 29, 2022 Bw 82kg Larsen press 60kg x 5 65kg x 4 70kg x 3 75kg x 2 80kg x 1 85kg x 1 90kg x 1 80kg x 5 50mm thick bar pullup(thumbless) Bw x 5 Bw+10kg x 3 Bw+20kg x 1 Bw+25kg x 3 Bw+20kg x 5 Bw+15kg x 5 Bw+10kg x 5 50mm thick bar dead hang hold(thumb wrapped) 60kg x 40 seconds(145kg total) PJR pullover 20kg x 15, 15 22.5kg x 15, 9 Alternate hammer curl 10kg x 10/10 12.5kg x 15/15, 15/15, 12/12 Face pull 20kg x 20 40kg x 30 4 Quote Link to comment Share on other sites More sharing options...
matek Posted April 29, 2022 Share Posted April 29, 2022 2 hours ago, mcalpine1986 said: Bw 82kg Larsen press 60kg x 5 65kg x 4 70kg x 3 75kg x 2 80kg x 1 85kg x 1 90kg x 1 80kg x 5 50mm thick bar pullup(thumbless) Bw x 5 Bw+10kg x 3 Bw+20kg x 1 Bw+25kg x 3 Bw+20kg x 5 Bw+15kg x 5 Bw+10kg x 5 50mm thick bar dead hang hold(thumb wrapped) 60kg x 40 seconds(145kg total) PJR pullover 20kg x 15, 15 22.5kg x 15, 9 Alternate hammer curl 10kg x 10/10 12.5kg x 15/15, 15/15, 12/12 Face pull 20kg x 20 40kg x 30 Nice workout! That weighted hold looked super badass! 1 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.