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