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