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