2026 Kansas State Championship

Claire and Dominic pulled hard and are no doubt going to learn a lot from their matches.

I pulled the masters class on the right arm and only managed one win. All of the guys in that class today were pros, so it was good to see where my level is.

On a happier note, I managed to win gold on the left arm against a guy who has beaten me several times in the past. This was my first match back from an injury last year and it was great to win. Since there was only one other guy in the class, we essentially had a "supermatch" which was best 2 of 3.

I also won the BMF (bad mo fo... weight classes don't matter) amateur class on the right arm. I beat a young guy who got the better of me at the last tournament and then faced an older gent twice. The first time I seemed to have injured him, so the last win was relatively easy.

Very glad to be a part of the Kansas City Armwrestling club and to learn this complex and interesting sport! Thanks to all the guys we pull with at practice for teaching Dom and I how to apply our strength!

https://www.youtube.com/watch?v=z1vrgEsnqT0 

August 10th to 30th

 Trying to catch up on a couple of relatively light weeks. August is a real pain sometimes because we're starting the Fall semester. Somehow that's always busier than starting the Spring semester, but we're going now and I feel that I'm well prepared for the tournament on Sept. 12. Had a couple of supermatches at the August 30th practice.

August 11

Internal rotation
Blood flow work, Larratt style

August 20

Internal rotation

Curls
Sets of 15 to 45 lbs

Pronator Hater
high rep work

August 21

Internal rotation

Pronator Curls
2 sets @ 25 lbs

WW Side Pressure
3 x 12 @ 40 lbs

Pronated Backpressure
up to 2 x 10 @ 55 lbs

WW High Cup
Top set of 10 @ 45 lbs

August 29

Internal rotation

Pronator Hater High Rep

Elbow Rehab

August 30th practice

Got called out for a supermatch on both arms. Went 3-0 against Masen, who I outweigh by 200 lbs. He's a pro and a leftie and was ranked 4 spots above me on the practice leaderboard. Left elbow felt really good, I stayed WAY outside the whole match. Brent challenged me on the right and I went 2-0 against him. I was able to catch his hits and take his hand straight to the pad. My pronation is very strong now. I'm starting to think that even if I end up staying in the SHW category, maybe sitting around 275 or so, I might be able to be competitive in the pros in the next couple of years. 

Masen messaged me saying that he'd like to help me lose weight. He's trying to gain weight, so even if it just ends up the two of us being accountable to each other, I think it's going to be good.

Video of matches:
https://www.instagram.com/p/DcsAZeTyVOL/ 

August 3 through 9 | Gym & Table Time

 Prior week was absolutely brutal. Slept all day Sunday and most of the day Monday trying to recuperate from all my time in the heat the week before. Unfortunately that led to some not-so-great workouts during the week. I took Thursday/Friday off and pulled at practice on Saturday and somehow everything got better.

Monday August 3rd

Internal rotation
2 sets

Fingertip Wrench (bad idea don't do this until RH middle finger is ready)
2 x 20 @ 25 lbs

WW Side Pressure
Sets of 10 to 35, 45 lbs

Pronated Down Pressure
Sets of 10 @ 40, 45, 45

Pronator Hater
Sets of 20 @ 35, 35, 40

Belt Pronation over Knuckle
Sets of 20 to 25, 30, 30 lbs

Tuesday August 4th

Curls
10 reps @ 30, 40, 50, 60, 70 lbs

Table Back Pressure
5 reps to 60, 60 lbs

MS Supination at Table
10 reps to 35, 37, 37 lbs

Extensors 
2 sets

Wednesday August 5th

Internal Rotation
2 sets

Static Pronator Hater
to 80 lbs (8 seconds)

Static Pronated BP (Table, Belt)
to 65 lbs (8 seconds)

Static Pronated SP (Table, MS) [this is probably what fucked my elbow up]
to 50 lbs (12 seconds)

Extensors

Saturday August 8th

Table practice with lighter guys. Got some time in with a couple of the pros. 

What I learned:
1) Very important to put pressure on ALL 4 FINGERS of opponent to stay out of hook.
2) A-side Kings Move - With hand control/pronation intact, slide off leg under table to apply bodyweight rather than rely on internal rotation/chest

July 27 through August 2 | Gym Only

This week is probably my worst week of the year, the week of the Johnson County Fair. I'm in charge of making sure things are going smoothly at the KofC food booth and it was quite taxing this year. I slept all day today and didn't go to practice yesterday (special Saturday practice for EvW 25). 
This week I plan to do some side pressure work and really get my head in the game.

July 28 - Tuesday

Luke came by this evening and wanted to work with me. I'm hoping he will join me a bit more and eventually join us at practice. 

Internal Rotation - Multispinner

Cup - Wrist Wrench

3 x 20 @ 35 lbs

Cable Curls

3 x 15 @ 45 lbs

Extensors

July 30 - Thursday

Internal Rotation - Multispinner

Pronated Backpressure on Table

20 @ 25, 15 @ 35, 10 @ 45, 8 @ 50

Flyes 

3 sets

Elbow Tendon/Ligament Work

40 lbs - 2 rounds

July 20 to 26 | Rest & Table Time

 This past week was rough for some reason. Zero motivation. I went on a couple of walks but didn't lift at all.

Sunday 26th

We got home late from a trip to see family on Saturday, so we were late getting to practice today. There was a pretty large group of guys I hadn't seen at practice before, which is good to see. Not so many big guys this weekend and I was able to keep from overtraining. 

I'm getting more comfortable covering my thumb and adding a little more shoulder commitment on the start. I can feel more control with my index finger higher. One of the pro guys I pulled with said he was having a hard time controlling my pronation, so I think my gym work is paying off on that front. 

This week is going to be rough given how much volunteer work I have going, especially on Saturday night, so I need to be consistent in the gym to make up for it. For August, I plan to be at practice on the 9th and 23rd at minimum.

July 13 - 19 | Gym only

 My July 12 practice session was way too intense and really messed me up for the majority of the week. I have to start controlling my practice time better and gauging it based on the size/strength of my practice opponents.

Tuesday 14th

Just did some light cup and pronation work. My elbows and shoulders were crushed.

Thursday 16th

Pronator Hater
Sets of 20 to 42 lbs

Down Pressure
light sets of 10

Curls
2 x 20 @ 40 lbs

Elbow Rehab

Sunday 19th

Side Pressure (Table)
10s @ 30, 35, 40, 45 lbs

Down Pressure (Pronator w belt)
10s @ 25, 30, 35 lbs

Curls
2 x 20 @ 32 lbs

Extensors

July 6 through 12 | Gym & Table

July 7 - Tuesday - Side Pressure in lieu of table time on the 5th

Side Pressure (Table, WW)
Sets of 10 to 40 lbs

Down Pressure (Pronator w Strap)
Sets of 10 to 35 lbs

Internal Rotation (Multispinner hook)
Sets of 10 to 32 lbs

Curls
4 x 20 @ 32 lbs

Extensors

July 8 - Wednesday

Posting (table)
to 60 lbs x 5 & 70 lbs x 2  -- Need to stay lighter than this and maintain 5+ rep range

Finger Pressure
to 35 lbs for 10 seconds

Pronation Curls
1 set @ 50 lbs

Elbow Rehab
30 lbs

July 9 - Thursday

Internal rotation
2 sets

Wrist Wrench
Sets of 3, last 2 both at 50 lbs

Curls
Sets of 10 @ 50, 55, 60 lbs

JM Press

Chest flyes

July 10 - Friday

Internal rotation

Strap Posting (table)
to 80 lbs x 1

Plank Anti Toproll
2 x 10 seconds @ 40 lbs

Pronation Curls
sets of 8 @ 40, 45, 50 lbs

Elbow Rehab

July 12 - Sunday

Table time at KCAW

Lots of big guys there, so I really got to work. They basically pinned me every round so my muscles are quite sore. Got some technique advice from Bobby Miller that I'm planning to continue to practice and potentially use for the Sept 12 tournament. I've also decided to try capping my thumb, so 2 changes to technique for the next few practices. 

June 29 through July 5 | Gym Time

 I was pretty sore from table practice on Tuesday so I skipped that session.

Wednesday July 1

Internal rotation warmup
2 sets

Pronated Backpressure (table)
3 x 5 @ 50, 45, 45
These were new and I was sore the next couple days. Might be a good alternative to the Devon lift.

Curls
3 sets

Elbow rehab

Thursday July 2

Internal rotation warmup
2 sets

Wrist wrench (table)
3 x 10 @ 40, 42, 42

Pronation curls
3 x 15 @ 25, 30, 30

JM press
3 sets

Friday July 3

Internal rotation warmup
2 sets

Plank anti toproll
4 x 10 @ 40, 40, 40, 40

Table back pressure (low pulley)
4 x 10 @ 35 
these felt light, so upping the weight next time

Curls 
4 x 12 @ 35, 35, 45, 45

Elbow rehab

Table practice was canceled due to Independence Day celebrations.

June 22 through June 28 Gym & Table Time

Went to table time today (6-28) and got some good practice in on both hands. Nothing super technical, mostly just letting smaller guys work. Couple of big/pro guys were there so I got to redline a little bit, but it was all slow pulling. Left elbow felt great. Very glad I have until Sept. to get it back to 100%. 

Wednesday June 24

Skipped Tuesday due to allergies messing with me over the weekend and into Monday.

Internal Rotation
2 sets

Devon Pronation

3 singles @ 80 lbs

Plank Anti Toproll

55, 60, 70
Felt better on my left than my right.

Pronation Curls (Cable)

3 x 15 @ 25, 30, 30 lbs

Side Pressure Rehab

Thursday June 25

Internal Rotation

2 sets

Wrist Wrench

3 x 5 @ 45, 45, 45 lbs

Curls (Cable, Independent handles)

3 x 15 @ 35, 37, 37 lbs

JM Press

3 sets

Extensors
2 sets

Friday June 26

Internal Rotation

2 sets

Plank Anti Toproll (Static)

3 sets @ 65 lbs

Devon Pronation

3 sets @ 85 lbs

Pronation Curls

4 x 15 @ 20, 25, 25, 25 lbs

Side Pressure Rehab

Sunday June 28

Table Time 

June 15 through 21 - Gym and Table Time

Didn't get into the gym until Thursday this week. The straight bar curls are too hard on my left UCL and I was unable to get anything done on my left in practice. No more of those, I will switch to the single handles. 

Thursday June 18

Internal Rotation
3 x 15 @ 20 lbs 

Static Devon Pronation
55, 65, 67 lbs (8 to 10 seconds)

Straight bar cable curls
3 x 15 - 35, 37, 37

Extensors

Friday June 19

Internal Rotation
2 sets

Wrist Wrench
3 x 5 @ 22, 25, 25 lbs

Devon Pronation (singles)
75, 85, 90

Side Pressure Rehab
Slow, 5 to 10 reps, 55 lbs

No time for JM Press.

Sunday June 21

Table Time w Dominic + Bands

Cable Wrist Wrench Side Pressure on Table
55 lbs, several sets

Left UCL was sore and not wanting to cooperate the entire time. Gotta heal it up again I guess.

June 8 thru June 14 Gym Time

 This week I was a lot more consistent in the gym. I'm shooting for more frequency and total volume rather than more intense but less frequent sessions. I bought a cheap luggage scale to figure out how much the trolley/carriage thing on my cable tower weighs, so now all weights are accurate!
My static side pressure is going to be a once a week thing going forward unless I have table time that Sunday. It's too hard on my tendons to justify it more than once a week, but I think it's a good tendon stress in lieu of table time.

Monday June 8

Static Side Pressure - Wrist Wrench (WW)
50, 55, 57, 57

JM Press
4 x 10 weight doesn't matter

Wednesday June 10

Straight Bar Cable Curls
 4 x 12 @ 45 lbs

Hammer Cable Curls
4 x 12 @ 35 lbs

Cable Flyes
3 x 12 @ 35, 40, 40 lbs

Extensors

Friday June 12

Static Anti Toproll with Plank
40, 50, 55, 60, 60 lbs.

Devon Pronation Lift
Sets of 3 @ 60, 75, 75, 75 lbs

UCL rehab
3 x 30 seconds

Extensors

Saturday June 13

Multispinner Internal Rotation - Hook setup for subscapularis
2 x 20 @ 20 lbs.

Wrist Wrench (WW) Cup and Drag
3 x 15 @ 30 lbs

Straight Bar Cable Curls
3 x 20 @ 30, 32, 32 lbs

Static Pronation (Cable)
60, 60, 60

Extensors

Sunday June 14

Cable Pronation with Belt at Elbow Level*
4 x 10 @ 35, 37, 40, 40 lbs

Static Side Pressure w/ Wrist Wrench
60, 65, 67, 70, 70

Multispinner (toproll setup)
2 x 12 @ 25 lbs


*Just looking for another pronation variation to change things up. I like it.

WEIGHT RECORDING ADJUSTMENT

 I weighed the cable carriage and it weighs 15 lbs. From now on, all posts will add the carriage weight to the added weight, resulting in an accurate # for the weight of that exercise. Much of my prior armwrestling cable exercises will have very different weights because I wasnt' counting the weight of the carriage. Some of them are accurate because, at the beginning, I didn't have the cable tower and was using a cable over a bar.

June 1 thru June 7 Gym Time

Monday June 1 - Heavy

Pronated Side Pressure
Sets of 5
15, 20, 22, 22

Devon Pronation Singles

R: 75, 80, 82, 85
L: 75, 80, 82, 80

Cup & Drag w. Wrist Wrench 
4 x 5

R: 25, 30, 30, 30
L: 25, 30, 30, 35

Static Side Pressure w/ Wrist Wrench

35, 50, 55

Rehab static side pressure (left)

Saturday June 6

Pronation Curls
UCL static

Hammer Curls (Cable)

4 x 10 to top set @ 35

Wrist Wrench Drag Curl

3 x 10 - 15, 20, 20

Side Pressure (Static)

Singles

50, 50, 50

Extensors

Sunday June 7

UCL static rehab

Pronation Rotation (Cable)

4 x 15 @ 10, 15, 15, 15

Static Fingers

35, 40, 40

Multispinner Hook
2 x 15 @ 15

Bicep Curls (Cable)

4 x 15 @ 15, 25, 25, 27

Extensors

May 25 to 31 - Gym and Rehab

 This week I was really sore in my shoulders and on my right side brachialis. I hope to get some table time with the local guys this week, so we skipped going to MO today. Hoping my right cooperates more this week and I can get more sessions in.

Tuesday the 26th

Reps

Pronation Curls
4 x 12 @ 15 lbs

Multispinner high wrap
2 x 12 @ 12 lbs

Wrist Wrench
3 x 12 @ 17 lbs

Chest Flyes
3 x 12 @ 42 lbs

Thursday the 28th

Heavy work

Devon pronation lift singles
Right: 70, 75, 77, 80, 82, 85
Left: 70, 75 x 5 singles

Static Side Pressure (using the cable machine, so different from last week)
Right: 45, 45, 50
Left: 45, 45, 50

Static Cup w Plank
Both Arms: 25, 35, 40, 40

Tricep pushdown

2 x 20 reps

Saturday the 30th

I went down to the basement to do some static sidepressure holds for my left only. Didn't keep track, just trying to keep tension on it.

May 18-24 Gym and Table Time

 First session after the tournament was Wednesday the 20th

Right hand was just some 20 rep, light riser curls and pronation curls. My right shoulder was super tight after the tournament and my brachialis was very sore.

Left hand work:
Pronation Curls
5 x 10 - 15 lbs

Static Anti Toproll (WW)
5 sets - 2 @ 42 lbs, 3 @47 lbs

Devon Pronation Lift
5 singles at 75 lbs

Second session this week was Friday the 22nd. My right was still pretty tight and sore, so I kept it to just band work.

Left hand work:

Band supination

Pronation with Pulley
4 x 12 @ idk lbs

Heavy Side Pressure (WW)
Several sets up to 65 lbs for 10 seconds

Sunday the 24th was table time. Not many guys there, so we only pulled for about 75 minutes. I got a lot of work on my left, up to the point where my elbow was feelin goofy. My right did fine. Got some great advice on blocking the hook in my posting toproll. Basically, if someone tries hooking me, I need to drop my riser and pull through my wrist, getting into their pinkie and ring fingers. Now it's time to use this long off season to get stronger!

MO Money Classic Results - May 16 2026

 The first thing I want to say about this tournament is that I'm grateful for everyone in the KC area who makes these tournaments happen. The turnout was pretty low (Ryan said 136 entries) but the people at Dirty Harry's were welcoming and Ryan ran a smooth tournament as always. 

Dominic did a great job this time. They had to put all the kids into 1 class regardless of age, but he went up against 2 kids that seemed to be roughly his age. He certainly beat one kid I've seen him lose to before and I think he walked out with a gold and a silver medal. Silver on the left hand, gold on the right.

As for me, it was lackluster at best. I only had one win in the SHW class and it was a real war. Starting off, I decided to pull the master's class since I turn 40 this year. There were 3 of us in the class and I lost against the winner in my first match. Next up I went against the guy who got second and we got into a war. Looking back at the video, if I had climbed on him right after I took his hand, I would have had a better chance at winning. I'm not sure if I'll keep pulling master's but it was the right call this time. Next was my SHW Amateur pulls. I only won one match, putting me in 3rd place of 4 in the class. I toprolled and the other guy went into a kingsmove. I was able to climb on him and pin but it really took a lot out of my shoulder. Next I lost to Brent Garrett, who I beat in March at Fallen Heroes X. Brent had a chip on his shoulder from losing 2 supermatches and my right arm was beat to piss after those two wars. I didn't do anything significant in the BMF Amateurs, just losing twice back to back. The second loss was to the guy who won BMF, so maybe that's okay. Overall, I went 1 out of 7 for the day.

My biggest takeaway is that I have got to get more consistent in the gym and on the table. Since it's summer, our Sundays should open up a bit, meaning we will be able to get over to KCMO or to meet up with Drake and Collin more. I'm still hopeful that Chris and Brandon will want to meet up on some Tuesdays. As for the gym, I think I'm just going to go purely by feel. Whatever I feel like doing, I'm just going to write it on the board and get to work. Minimum 4 days of actual heavy lifting and/or hypertrophy work each week from now til September 12th. At this point my left feels good, so I'm going to ease into table time starting next week.

Gotta keep my chin up and focus on the work. It's a marathon, not a sprint, so one bad show after a pretty good one is no reason to get lazy and quit.

Here's the video of our matches:

https://www.youtube.com/watch?v=8ud5zo9t4vw 

Saturday May 9 - Left Hand Focus

Right -> bloodflow only | Left -> Reps & Static work

Pronation Curls with Pin (Both hands)

3 x 12 @ 15 lbs

DB Side Pressure Curls (Left)

10 reps @ 20, 25, 30, 35, 40 lbs.

Devon Pronation Lift (Left)

5 singles @ 75 lbs

Plank Containment on single pulley (Left)

2 x 12 seconds @ 40 lbs

3 x 8 seconds @ 45 lbs

Left UCL is feeling better. Even my left shoulder feels pretty good. I'm going to keep up the static side pressure work on the left and test it a bit at the next table time. The side pressure curls seem like a good way to get bloodflow before heavier work that could aggravate it.

May 5 - 7

Table time on Tuesday the 5th with our new group. It was a pretty short practice, but I worked through the basics with the new guys and pulled with Dominic for awhile too. They aren't super committed at this point and don't want to practice weekly, so I'm going to have to find a way to fill gaps or just spend more time in the gym. Practicing less frequently on the table might be good for me in terms of keeping my left side healthy. 

Since the tournament is coming up on the 16th, I'm just doing blood flow work on my right but continuing to strengthen my left side, especially working through exercises that will strengthen muscles supporting my left UCL. 

Static Work (Left side only)

Plank
40, 40, 40, 42.5

WW Side Pressure (Supported)
35, 35, 35, 35(12)

Devon Lift
Up to 75 lbs. for two singles. Failed at 85 lbs.

Side Pressure Curls (Pin)
3 sets of 10 @ 25 lbs.

I'm going to keep doing these side pressure curls with the pin. I think it's good for blood flow to my UCL and I think I can eventually load these pretty well. I used the pin with a pronator handle. Might mess around with supination as well.

Tuesday April 28 - Reps

 I was only a little sore from Sunday's rep session, so I thought I'd mix up the exercises a bit and go again. This time I ran supersets. Plan for Thursday is static holds.

Reps - Sets of 10

Superset 1:

Pronation curls (pin)
4 x 20 lbs

JM Press
4 x 30 lbs

Superset 2:

Reverse wrist curls
4 sets

Multispinner (toproll)
15 lbs, 3 x 20 lbs

Weekend of April 24-26

Friday the 24th

Static Holds - 8 to 10 seconds

Anti-toproll w Board 
3 x 45, 1 x 47lbs

Wristwrench Side pressure 
Right: 2 x 45, 1 x 47lbs
Left: 45, 35, 40lbs

Pronation w Belt 
Right: 35, 45, 45, 45lbs
Left: 35, 40, 40, 40

Press (Supinated)
Right: 25, 25, 30, 35, 40lbs
Left: 20, 25, 30, 35, 35lbs

Sunday the 26th

Reps - Sets of 10

90* Bicep Curls
4 x 40lbs

Pronation Curs w Pin
4 x 20lbs

Wristwrench Curls
4 x 20lbs

JM Press
20, 3 x 25

No time to get over to KC for table time this weekend. We have a plan to meet in Lawrence on May 5. Honestly, I hope to get to KC to pull on the 3rd and just watch and help the new guys on the 5th as our tournament is on the 17th. Either way, I'm feeling good and looking forward to competing again on the right arm.

First 3 Weeks of April 2026

Very busy on Sundays this month so far, so we didn't get much table time in. I'm working on building a small group to practice here at the house or in Lawrence. Since we have a short timeline before the tournament on May 16th, I plan to show up at the Sunday Missouri practices the next two weeks. 

I've been able to get into the basement for gym time here and there but didn't keep track of much of it. I've been using grippers throughout the day the past couple weeks and my arms and hands have been feeling great. 

New plan for gym lifts is pretty simple: I'll have 1 workout for static strength, 1 for hypertrophy, and 1 for blood flow. I will train all armwrestling vectors for each workout, as appropriate. The plan will be to basically go by feel. I won't do static strength 2 days in a row, and if my joints are feeling crappy, I'll just stick to bloodflow. Static strength lifts will be held for an 8 count. If I hold the weight for a 12 count, I will move up 2.5 pounds. Hypertrophy days will work within an 8 to 12 rep range and blood flow will be 20+. I'm not going to track weights for hypertrophy or blood flow days.

April 16
Today I did a "pull" workout with Lana and incorporated some static plank holds for time to see how they go.

Cable Hammer Curls, Face Pulls, Cable Curls, Reverse Flyes
Plank Holds - 37, 42 (10 sec), 45 (8 sec)

April 23
Hyptertrophy (sets of 10)

Wrist wrench 4 sets
Supination (cable) 3 sets
Hammer curls (cable) 4 sets
Pronation (cable) 4 sets

Supination | Cup | Table Time | March 26-29 2026

March 26
 Belt Supination - 3 x 12
JM Press - 4 x 10 @ 20 
Multispinner (Sup) - 4 x 10 - 10, 15, 15, 15
Bicep Curls (45* Cable) - 3 x 10 - 15

March 27
Wood Plank Static Hold - 4 x 30 sec - 20 lbs
Multispinner (Pro) - 4 x 5 - 15 lbs
Drag Cup (Wrist wrench) 3 x 5 - 20, 30, 30 (too much weight)

March 29
Very light table time. Left UCL is still not up to the job. Right brachialis and brachioradialis were both on fire.

Back Pressure | Pronation

 I combined my normal back pressure day with my pronation day. I was just too tired on Wednesday (yesterday) to lift. Still plan to get some blood flow work in tomorrow and my heavy cup workout on Saturday.

Back pressure from floor - 5 x 5 @ 57.5 | 47.5
Rope hammer curl - 4 x 20 @ 20
D-handle drag - 4 x 5 @ 40

Pronation from floor - 5 x 5 @ 55 | 45
Belt pronation thru wrist - 3 x 20 @ 20
Side pressure WW - 3 x 5 @ 20

Ramping Back Up

 I spent about 15 minutes in the gym today doing some light curls, tricep pressdowns, face pulls, wrist wrench, and some static holds for side pressure and finger containment. I'm working to get my 2nd table back to my house and into the basement where I can use it with the cable tower. If I can get that set up to my liking, I will be using workouts from the Klymb app. If not, I will be using something similar to what I had planned for the last tournament. 

Fallen Heroes X - Saturday March 2026

We all had a great time at our third tournament. Shawn and Ryan put on a great show at Echo in Pleasant Hill. Claire and Dominic both worked hard on the table and I'm looking forward to training with them over the next 8 weeks for our next tournament. Both earned medals on both hands.

I had a hard time getting my head in the game during the SHW matches. There was a lot going on, but I should have worked harder to get my head right and I'm going to work on that for the next tournament in mid May. In the BMF class I really showed up. I remembered to watch the head ref and I hooked my leg on the leg of the table like I normally do. For some reason, I wasn't doing those things in the SHW class. I managed 3 wins in the BMF class which got me 2nd place. I lost twice to the winner. Both times he put me into a hook and I really didn't know how to respond. He was clearly stronger than me in his lane but I think I could have put up a better fight if I'd supinated. 

So we look forward to the MO Money Classic at Dirty Harry's Bar and Grill on Saturday May 16th. I want to put some more effort into designing a program for Claire. I don't want to cross the line into real weight lifting but I think there's more she could be doing that is in line with bodyweight exercise and general climbing around. Dominic just needs to be more consistent and have an actual program. No reason to waste all that testosterone he's got going at his age. I missed probably half my workouts, which is a shame. On the other hand, if I'm consistent this time around, I have more room to grow. 

I haven't pinned down a lifting program yet, but I plan to have something put together before Tuesday evening (24th) so I can get started.


https://www.youtube.com/watch?v=c5lyRU-Fy_o 

Table Time

 March 1st Dominic and I pulled with some local guys. I was able to get a video of several of both our pulls. I made sure I wasn't doing too much and I'm feeling good on Tuesday afternoon as I write this. I plan to lift as originally scheduled this week. I'm pulling again for fun on Thursday afternoon, so I'm going to be sure I'm fresh enough for that. 

Medley

 I did way too much on the 15th and basically took the week off the gym. I can't remember what I did on the 22nd, but I was able to get one gym session in that week on the 25th. 

Pronation Curls
4 x 10 - 10 lbs.

Wrist Wrench
4 x 10 - 25 lbs.

Side Pressure (Pronation Grip)
15, 20, 22 lbs x 10 reps

Table Time (Sunday the 15th)

 Met up with some guys I just met to pull in Lawrence with Dominic. Seem like cool guys and I'm looking forward to pulling with them in the future. They haven't competed yet but I'm pretty excited to see them pull in their first tournament next month. 

I was able to pull defensively on my left with no ill effects. Did a lot more on the right side and my hand, risers, and pronators are still very sore today (Tuesday the 17th). Did some bloodflow work yesterday and today with the hope of being able to get my strength work in either Wednesday or Thursday. 

What I'm trying to work on right now is side pressure. I'm realizing that my short forearms are basically limiting me to a Toddroll style. I need to work very hard on cup and side pressure. I'm not gonna be able to climb over tall guys in the SHW so I'm always on the clock when the match starts. Speed is my friend. I plan to work hard on this at table practice either in KCMO or with the new guys.

Cup/Supination/Chest

 Felt pretty good today. Right definitely fells better than the left. 
Bought a plate loaded cable tower and got it put together. I need to anchor it down. Weights will likely adjust using this rather than DBs etc as much. 

Wood Plank Cup
32 lbs - 4 x 5

Wrist Wrench
32 lbs 5; 42 lbs 5, 5, 5

Supination w Multispinner
25 lbs - 20, 15, 15, 15 (Right)
25 lbs - 15, 15, 15, 15 (Left)

Standing DB Chest Fly
20 lbs - 3 x 10

Pronation/Side Pressure

 Not much difference from left to right on Tuesday's back pressure workout, but it definitely showed up in the pronation and especially the side pressure work today. Some of it is probably just dominant vs non-dominant hand strength but I definitely felt some pressure in the area of my UCL on the last 2 sets of side pressure. Might just focus on side pressure on the right for the rest of this cycle. 

Pronation from the Floor
5 x 5 - 55 (R) / 45 (L)

Belt Pronation thru the Thumb
5 x 15 - 25 lbs (both arms)

Belt Side Pressure 
5 @ 25 / 10 @ 30 / 10 @ 35 (R), 5 @ 35 (L)

Rising and Dragging

Feeling good going into today's workout. I really need to continue to focus on shoulder health every other day or so. Had some low grade pain in the left elbow after so I threw on a sleeve. Seems to just be part of the process of healing though, especially since I'm using the same weights for left and right. 

62 lbs x 5 x 5 - Riser from floor

25 lbs x 4 x 10 - Hammer curls

42 lbs x 4 x 20 - D-handle cable drag

Table Time

Sunday Feb 8
 Table time at home today. It's hard to get up to Missouri for practice on Sundays right now, so I'm just going to do my best with the small amount of table time I get with other big guys. I'm focusing more on helping my children. Maybe when my schedule is a little lighter and I have more energy on the weekends I will be able to get up to Lee's Summit consistently. Alternatively, my upcoming "Beat the Professor" event at KU might help me build a club.

Side Pressure with 2x doubled mini bands.

Felt a little sore the next day (Monday) but not bad. Monday was my day off, so I focused on getting my shoulders in better shape with stretching and pressure point therapy.

Heavy Cup Work

Setting the high point for my cup weights on this day. I will need to drop the weight down a bit in the future. Surprised to see that my left and right were fairly even but my left side was more sore in the next couple of days. 

42 lbs x 3 x 5 - wood plank cup (need to reduce weight next time)

42 lbs x 4 x 5 - wrist wrench

25 lbs x 2 x 10 standing db chest fly

20 lbs x 1 x 10 ""

Pronation & Back Pressure

 New plan for this year. Next tournament is March 21, 2026.

Today I combined a couple of different workouts since I maxed on Monday and missed Wednesday's workout.

My left arm is healing well and I'm putting it through some work. We'll see if I can handle heavy cup work with it. Since my pronation and back pressure from the floor is so light at the start of this cycle, I wasn't too worried about including my left in this workout. As the reps fall and weight climbs, we'll see if I have to adapt for my left hand.

All weights and reps on both arms:

5 x 5 - 50 lbs.  Pronation from Floor

3 x 10 - 25 lbs. Standing Hammer Curls

2 x 20 - 17 lbs.  Supination (Multispinner)

3 x 20 - 17 lbs.  Wrapped  Belt Pronation